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PRICE 50 CENTS 



HOW TO SPRINT 




Edited by 

ARCHIE HAHN 



AMERICAN SPORTS PUBUSHING COMPANY 



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ARCHIE 1 

Internationa,. Oly,np!c. Collegiate and National Champion 
Sprinter. ' 




HOW TO SPRINT 

The Theory of Sprint Racing ^ 

Being a Compilalion of the Best Methods of 
Competition and Training 

Edited by ARCHIE HAHN 

University of Michigan, 1906. Holder of Olympic Record for 200 Meters 





With an Instructive Chapter on 

KEEPING THE ATHLETE FIT 

By 
Charles Pelton Hutchins, M.D. 

Including First Aid Treatment and Practical Questions 
on Training Answered by Dr. Hutchins 



PUBLISHED BY 

AMERICAN SPORTS PUBLISHING COMPANY 
45 Rose Street, New York 



e.,^ 



Cv 



^V lOG'^ 






Copyright, 1929 

by 

American Sports Publishing 

Company 

Entered at Stationers Hall 



©CIA 7266 



(^ 



Printed in the United States of America 

APR -5 1929 '. 



TO THE MEMORY OF 

JAMES E. SULLIVAN 

American Commissioner to the Olympic Games 
Athens, 1906; London, 1908; Stockholm, 1912 

A Founder of the Amateur Athletic Union of the United States 
President American Sports Publishing Company 

WHOSE UNREMITTING EFFORTS IN BEHALF OF CLEAN SPORT 

HAVE LEFT AN INDELIBLE lAlPRESSION ON AMERICAN ATHLETICS, 

THIS SERIES OF TEXTBOOKS IS DEDICATED. 



ivji 



PAGE 

General Training Rules 163 

Indoor Running 171 

Early Days of Athletics in the United States 187 

Origin of the Crouch Start 199 

The Stand-up Crouch Start 205 

The First Spiked Shoe in America 209 

Lawrence E. ("Lon") Myers— America's Greatest Runner... 213 

Importance of Proper Footwear 221 



Appendix 



KEEPING THE ATHLETE FIT 

By C. p. Hutchins, M.D. 

Including First Aid Treatment and Practical Questions Relating 
to Training Answered by Dr. Hutchins 

Avoidance of injury — Staleness — Emergency bag kit — Massage and rubbing 
Sprains — Bruises — Wounds that bleed — Brush burns — Dislocations — Fractures 
Blisters — Tender feet — Ingrown toenail — Stone bruise — Corns and calluses 
Muscle and tendon injuries — Knee wrench — Gym itch — Spike soreness — Black 
toenail — Boils — Weakened foot — Foreign bodies in eye — Unconsciousness from 
fainting — Shock following injury — Heat prostration — Loss of wind — To 
counteract a cold. 

Questions and Answers — Spike or rusty nail wound — Foot bandage — Minor 
cuts — Water drinking — Pulled tendons and muscle cramp — Fatigue — Nervous 
headache — Oily preparations for skin — Skin infection — Counter irritants 
Weak ankles and bad arches — Dry vs. moist heat — Foot blisters — Massage 
Cleanliness. 



PUBLISHERS' NOTE 

"How to Sprint" has been compiled with the idea of 
presenting to the novice in running and the more ex- 
perienced sprinter the best ideas on the subject that can be 
obtained from every source of information. 

While the methods of leading coaches of track teams 
differ in many details, nevertheless the principles of suc- 
cess are basically the same. The instructions in this book, 
therefore, comprising as they do the consensus of opinion 
of the most successful teachers, gleaned from every section 
of the country, present to the reader a fund of information 
that it is practically impossible to duplicate. 

To supervise the compilations submitted by these various 
authorities, the publishers feel that they have been partic- 
ularly fortunate in securing the services of Mr. Hahn, who 
possesses a wide experience, gained first as competitor and 
later as coach. During his amateur career he established 
the present world's record for 200 meters, was a winning 
member of the American Olympic teams of 1904 and 1906, 
collegiate and national champion, and winner of innumer- 
able events in general competition. Subsequently, as head 
coach at Brown, and as a member of the coaching staff at 
University of Michigan (his alma mater) and Princeton, 
Mr. Hahn has had an unusual opportunity to keep in close 
touch with all developments in the arena of track and field. 

The illustrations in "How to Sprint" have been specially 
selected from hundreds of photographs with the purpose, 
primarily, of using them to demonstrate some particular 

7 



8 Spalding's Athletic Library 

phase of action that may be used as a basis of instruction 
rather than that of merely showing a picture of a "head- 
hner" who at the moment may be in the pubHc eye. 

In many instances in current periodicals where athletes 
have been photographed in action the camera may have 
caught runners out of their true form — sometimes after a 
finish, when they have begun to relax — with the result that 
novices who have no other means of seeing champions in 
action get a wrong impression — due to the reputation of 
the runner — of what proper form should be, with conse- 
quent permanent injury to their own style. 

It should be explained here also that for the same rea- 
son the critical analysis of the action shown in each illus- 
tration is based on the scene as pictured — for reasons 
noted in previous paragraph — and is no reflection on what 
may be the usual form of the athlete. 

In these illustrations it has been sought to fasten perma- 
nently in the mind's eye of the reader the basic principles 
of good form, from which beginning he can, if a runner 
himself, correct wrong methods already acquired, or, if a 
coach, use the pictures to demonstrate instructions he 
would wish to convey. 

Naturally, in a textbook that is primarily intended to 
point out desirable as well as undesirable form, there must 
be a considerable amount of repetition, but only by this 
constant reiteration can such outstanding factors be suffi- 
ciently stressed and brought home to the beginner. 

American Sports Publishing Company. 



ACKNOWLEDGMENT 

The publishers of Spalding's Athletic Library desire to express their appreciation ot the interest shown in this 
new series of Track and Field textbooks by leading directors of physical education, coaches, athletes and 
other students of athletic sport. For contributions, and helpful suggestions based upon their personal 
experience, may be particularly mentioned — 



Milton Ancier 
University of Illinois; American 
javelin record holder 

A. M. Barron 

Penn State; coach Michigan Agri- 
cultural College 

Warren Bovard 
Comptroller University of Southern 
California 

E. Bradley 

University of Kansas; national pen- 
tathlon champion 

George T. Bresnahan 
Coach University of Iowa 

George E. Bhonder 

University of Pennsylvania; inter- 
collegiate javelin champion 

Leroy Brown 

Dartmouth; national and intercolle- 
giate high j«mp cliampion 

Avery Brunqage 

University of Illinois; national all- 
round champion 

Leroy Campbell 

University of Chicago; holder Con- 
ference half mile record 

Tom Campbell 
Captain Yale Track Team 

Howard Cann 

New York University ; intercollegiate 
weight champion 

Nate Cartmell 
Coach Penn State College 

Stephen Chase 
Dartmouth and N. Y. A.C.; former 
world's record holder high hurdles 

Boyd Comstock 
University of Southern California; 
coach U.S.C. and Yale 

Al Copland 

Noted authority on track and field ; 
national hurdle champion 

Jamks Curran 

Coach Mercersburg Academy 

Charles A. Dean 

Illinois A.C, Chicago ; former pres- 
ident A.A.U: 

CoL. Charles J. Dieges 

Leading timer of the United States 

Stephen J. Farrell 
Coach University of Michigan 

D. J. Ferris 
Assistant Secretary Amateur Ath- 
letic Union 

Keene Fitzpatrick 
Coach Princeton University' 

Robert A. Gardner 

Yale University; holder intercol- 
legiate pole vault record 

Matt Geis 
Track Coach Lawrenceville School 

HARftY Gill 

Coach University of Hlinods; former 
national all-round champion 
Major John L. GRiFrrrn 
Commissioner Athletics Intercol- 
legiate Conference A.A.; originator 
Drake Relays 
Archie Hahn 

, Assistant Coach PrincetonUniversity 

M. P. Halpih 
Governor New York A.C ; manager 
American Olympic teams 1908-12-20 , 



Brutus Hamilton 

University of Missouri; national 
decathlon champion 

Harry L. Hillman 
Coach DarUnouth College; former 
Olympic and National champion 

H. B. Hoffman 

University of Michigan; national 
and N.C.A,A. javelin champion 

George Horine 

Stanford University ; former world's 
champion high jumper 

Meredith House 

Stanford University; Coast record 
holder low hurdles 

Clarence Houser 

University of Southern California; 
national weight champion 

H. J. Huff 

Director Athletics Grinnell College 

Eldon I. Jenne 

Washington State University ; Coast 
champion pole vaulter 

T. E. Jones 

Director of Athletics University of 
Wisconsin 

Thomas Keane 
Track Coach Syracuse University 

Ered Kelly 

Univ. So. California; former world's 
record holder 120 yards hurdles 

Richmond W. Landon 

Yale University ; Olympic and Inter- 
collegiate high jump champion 

E. J. Lanigan 
Track Coach University of Virginia 

Clinton Larson 
Brigham Young University ; national 
high jump champion 

R. L. LeGendre 

Georgetown ; national and collegiate 
pentathlon and broad jump champion 

J. J. Magee 
Coach Bowdoin College 

Patrick J. McDonald 
New York A.C.j Olympic and na- 
tional weight chainpion 

John T. McGovern 

Cornell University; Counsel Amer- 
ican Olympic Committee; director 
Public Schools A.L., New York 

Albert J. McGall 
Stevens Institute 

Matthew McGrath 

New York A.C. ; wo/ld's and Olym- 
pic weight champion 

John J. McHugh 

Public Schools Athletic League, New 
York; leading starter of national and 
collegiate athletic events 

"Ted" Meredith 

University of Pennsylvania; holder 
of world's 880 yards record and 
Olympic champion 

Ned Merriam 
Coach Yale University 

John F. Moakley 

Coach Cornell University; Coach 
American Olympic Team. 1920 

Fred S. Murray 
Stanford ; national and intercollegiate 
low hurdle champion 

E. E. Myers 

Dartmouth; national and intercol- 
legiate pole vauK champion 



J. P. Nicholson 

University of Missouri; national 

high hurdle champion 
John K. Norton 

Stanford University; holder world's 

440 yards record 
Wesley M. Oixr, Jr. 

Yale Univ. ; intercollegiate high jump 

champion and former record holder 
Elmer Oliphant 

U. S. Military Academy; director 

athletics Union College 
John O'Reilly 

Track Coach Georgetown University 
George Orton 

University of Pennsylvania; former 

national and collegiate record holder ; 

manager Penn Relays 
Harold M. Osborne 

Illinois A.C, Chicago; national de- 
cathlon champion and -record holder 
Charles S. Paddock 

University of Southern California; 

world's sprint champion 
Paul Piloriu 

Director Athletics New York A.C; 

Olympic middle distance champion 
William Plant 

National walk champion 

A. R. Pope 

University of Washington; national 
discus champion 

Lory Prentiss 
Director of Athletics Lawrenceville 
School 

Dr. J. E. Ra'ycroft 

Director of Physical Education 
Princeton University 

Frederick W. Rubien 

Secretary Amateur Athletic Union ; 
Secreury American Olympic Com- 
mittee 

Lawson Robertson 
Coach University of Pennsylvania 

Michael J. Ryan 
Coach Colby College 

Jackson V. Scholz 
University of Missouri; Olympic 
champion 

Robert Simpson 
Coach University of Missouri; for- 
mer' world's hurdle champion 

CLEVELAfID StORRS 

Yale University ; intercollegiate jave- 
lin champion and record holder 

Bart Sullivan 
Coach Holy Cross College 

R. L. Templeton 

■ Coach Stanford University 

Earl Thomson 
Assistant Coach Yale .University; 
world's and Olympic 120 yards 
hurdle record holder 

Fred Thomson 
Occklental College and Princeton ; 
national all-round champion 

Harrison Thomson 

Princeton Univ. ;^intercollegiate hur- 
dle and national all-round champion 

Rat B. Watson 
KansasAgricultural College ;national 
half mile and N.CA.A. milechampion 

B. J.Wefers 

Coach Rutgers College and New York 
A.C. ; former world's sprint champion 
B. J. Wefers, J«. 
Columbia and New York A.C 




PERCY WILLIAMS 
Williams, the Olympic champion is a natural sprinter. He has a smooth, effortless 
style and like all athletes of that type he depends more upon a stretch action than 
a pound. His body angle — a slight forward lean — is in evidence all the time. In 
his heats and in races that do not require his full exertion he depends Hrgely 
upon his leg action, but under stress his arms come into play and he combines with 
his physical exertions a stubborn fighting spirit that aids greatly in the general 
result. 



Spalding's Athletic Library H 



THE ART OF SPRINTING 

Efficiency in any line of physical endeavor is a phase of 
power to be desired by those who go in for athletics, and 
in its relation to sprint running, the many sides of which 
will be discussed here. Not alone is the physical side 
concerned in the matter of bringing to a focus the abilit\- 
and capacity which may be in the makeup of the student 
of this particular branch of sport. 

He must approach the tasks to be solved with the will 
to succeed. Many things in athletics come to us instinct- 
ively, and it is in order to get the best results from our 
efforts toward efficiency that we endeavor to get the prac- 
tical side of matters athletic — in this case sprinting — 
down as though by rote, so that little or no mental effort 
need be expended. 

We are not all of one mind as to what means are best, 
but it is a certainty that in the past many have been per- 
fectly willing to "let George do it," and have worked along 
the lines of least resistance in their efforts to do their ath- 
letic jobs. They were willing to let some other fellow do the 
thinking whether the results obtained were right for them 
or not. Custom was good enough for them. 

There is as much necessity for the application of correct 
thinking to athletics, and particularly sprinting, as there is 
for a similar line of action in any sphere of work. It is 
not to be denied that athletics is an art and a science the 
surface of which has been but scratched in the desire to 
get at some of the precious metal underneath. 




CHARLES BORAH 
The form shown is generally conceded to be good slarl action. Subjected to a rigid 
scrutiny one notes, however, that the uplifted foot has been brought up to a height 
that makes for wasteful action. The correct lift on coming out of the marks — and 
this applies to the first and second steps particularly — is one that allows the knee to 
be lifted sharply upward and gives a down-sloping angle of the shin. This form 
tends to give a longer stride but slows the action. Borah is holding a lean-forward 
position, but it has been gained by a conscious effort. It must be remembered, 
nevertheless, that the comment as made applies to the general athlete and therefore 
it follows that Borah's style may be best adapted to his particular running form. In 
running, Borah has perfect stride action and when an athlete depends upon the 
stride he is apt to bring a trifle of his running form into his start action. His arms 
are co-operating with his legs, although the semi-clenched fist is preferable to the 
open-hand position, as shown. Borah uses a cross-arm action in starting, which 
brings the rear elbow into the position shown. 



Spalding^s Athletic Library 13 

A necessary harmony must exist between the leg move- 
ment and that of the body, which is controlled, in running 
movement, by the arms. There must be, in order that the 
best results be obtained, as slight a period of suspension 
— i.e., lapse between striding efforts — as is possible, with 
all of the human mechanism co-ordinated in an action 
which is calculated to yield the greatest striding distance 
with no unnecessary power needed, and no diminution 
in the rapidity of the pickup. 

In distance running there must be a certain amount of 
''periods of suspension" because of the difference in stri- 
ding style between it and sprinting. While both demand 
close-to-the-ground running, more of the bounding style 
is used in distance work than where the purpose is a 
greater rapidity of action such as sprinting demands, in 
which the period of suspension is reduced to as near a 
minimum as possible without cutting down the full knee 
and foreleg action, necessary to a full stride effort. 

If one strides short, it necessarily means that if he is 
to keep up with the procession, he must put in a greater 
number of efforts than another whose strides are longer. 
In the first case the period of suspension is made less be- 
cause of the rapidity of leg movement, while in the other 
the bounding effort, which demands a longer stay off the 
ground, abounds in a waste which is as bad as the other 
in that the best results are not being obtained. 

It is therefore the happy medium between these two 
false styles of action that is to be desired in sprint run- 
ning. The acquisition of this will warrant the flawless 
form such as is seen as a general proposition through the 
medium of superlative performances. 




FRANK WYKOFF 
The outstanding feature of ^ ykoff *s form, as illustrated in this picture, is the 
maintenance of his body angle. Ordinarily, a sprinter will allow his body to swing 
back to an upright position when such a lengthy stretch is taken. Note the 
straight angle that is in evidence from his rear knee to the back of the head. Note 
also the correct flex of the forward leg. The form shown is a full stride action of 
the type that is used in practise. Such an extended leg action, while a ground gainer, 
would tend to slow up a sprinter in competition. That is to say, a modified stretch 
is advisable in competition and is recommended for workouts. This exaggerated leg 
action must be accomplished by a corresponding armswing because the upward 
swing of the rear arm. when extended backward, aids greatly in the lifting forward 
of the body so that the forward lean may be maintained. Note the action of the 
arm muscles and the semi-clenched fists. Such a free-and-easy action demands an 
easy hip socket action and when this is lacking, the athlete should specialize on 
mechanical exercises. Observe also the easy head position and lack of neck strain. 
In other words, action of this type calls for complete body relaxation save in those 
members which are actually brought into play. 



Spalding's Athletic Library 15 

Time and again men have outdone themselves on cer- 
tain occasions as the undoubted result of having at these 
times co-ordinated both their muscular and nervous 
energy to perfection. They have raised and grounded 
their feet with a precision which argued for excellence of 
movement, which should be the purpose of every sprinter 
to develop in order that the period of suspension be as 
minute as is possible. 

At all times the legs should be contributing to the pro- 
pulsive force which will be kept uniform if the body and 
arms are contributing their share to the forward move- 
ment; the body, by being in advance of the propelling 
power, and the arms by working in harmony with the leg 
action. 

Contact with the ground naturally will bring about a 
shock which will tend to increase the period of suspension 
between strides. It must appeal that this shock must be 
made as nearly harmless as possible by always having the 
body angle in a position that gives the legs nothing but 
the propelling work to do and by landing accurately upon 
the ball of the foot with the proper amount of elasticity. 

It can be argued, and probably with plenty of cases to 
support the contentions advanced, that men of small stat- 
ure should make the best sprinters because of their seem- 
ing ability to "pick up" in faster fashion than taller men. 
While probably more than ninety per cent of our sprinters 
have been men on the small side it undoubtedly would 
prove the case that were the best of these arrayed against 
a like number of big men, with everything equal in the 
matter of speed, the big men would score to advantage. 

One reason can be advanced for the seeming cause why 
"big men" do not go in for sprinting, and that is that they 






i^,'^ 







iMcALLIsTER 
The form shown is that of the natural all-ronnd sprint performer. He kicks up 
behind slightly, but not enough to do any real damage. He is apparently making 
the mistake of trying to accentuate bib speed by getting the torso into it. Correct 
sprinting finds the runner — even when under the greatest finish stress — in a relaxed 
natural position insofar as his torso and head are concerned. Twisting the head or 
upper body, or tensing the neck muscles, interferes with the arm action. Generally 
speaking, the sprinter is showing no particularly bad fault, save the one mentioned. 
He has a slight forward lean in spite of his head twist and is using a proper length 
stride. 



Spalding's Athletic Library 



17 



feel themselves "not gaited" to be sprinters, i.e., they can- 
not pick up quickly enough to be as successful as the 
smaller men. 

The small men, because of their speed in striding, have 
a "period of suspension" more minute in degree than is 
seen in the cases of men who stride long, and because of 
body poise and lack of harmony in their general action 
stay "too long in the air" between strides. This is a state 
of affairs which can be corrected by the command of the 
will on the muscular system, which must be forced to 
obey in formful fashion. 




Final of 220 %ar.N run, lnr.Tr..ll.-idl ,- \ \ \ \ ( lij.n|>i-.M-lii[.~. 1<'J?. won by Love- 
joy, Cornell; Woodring, Syracuse, '.prond. ^oodrin^'s fini-h form (running on the 
extreme left) is the most significant feature of this illii^lralion. The other con- 
tenders are depending principally upon natural speed and leg strength. The novice 
sprinter is urged to make a comparison of the various styles in this book, because by 
so doing he will fix in his own mind the desired fundamentals. Note that Woodring 
is driving from the toes of his rear foot. His rear leg is fully extended. His body 
is a single unit and it is well over the landing foot. The forward foreleg is on a 
line with the rear foreleg, showing the correct chopped finish stride. The shoulders 
are well relaxed and there is no evidence of neck strain. The forward fist is 
shoulder high and the entire arm is in position for a straight line pull. Obviously 
the other arm is also in position. In short, he is exhibititng harmonious action. 
The others are landing in a flatfooted or semi-flatfooted position. All of them show 
a lack of forward body lean. Most of them are using a stride style rather than a 
sprint finish. 




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Spalding's Athletic Library 19 



WHY SPRINT EVENTS ARE POPULAR 

Sprinting always has held the center of the stage in the 
showing of athletic feats in America and Great Britain. 
From the earliest recorded days of sprinting short distance 
events have found particular favor with all types, from 
novice to champion. 

Sprinting is seemingly in line with the alert, nervous type 
of character, who naturally goes in most strongly for those 
events which demand rapidity of action with resultant 
quick decisions. 

"Speed — action — more speed" is the driving cry of the 
age. A "ten second man" is a reputation that epitomizes 
everything apparently worthwhile in the arena of track 
and field, while an equally meritorious performance over 
a longer distance does not evoke anywhere near the same 
thrill. 

The temperament of youth dovetails with the "touch and 
go" characteristics of sprint running, and because of this 
possession of a seeming abundance of nervous power such 
distances as the "century" and the "furlong" — events 
which can be run on one breath" — are particularly appeal- 
ing. 

The youngster likes to do the average athletic feat in a 
hurry and have it over quickly. He demands sharp action 
— a phase which is manifest in nearly every line of 
endeavor — and as a majority of those who go in for track 
events are physically what might be termed middle size, 
the sprint portion of the programme attracts. 




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Spalding's Athletic Library 21 

Sprinting, on the face of things athletic, appears easier 
than longer forms of foot racing. While this is not the 
fact, it is probably incontrovertible that it appears so, and 
is taken up by greater numbers than any other branch 
because it is soon decided. 

If one has ability, success will be his portion in a 
shorter time than if the distance were greater; while in 
the event of his being of ordinary capability, the margin of 
defeat will not be so pronounced as at longer distances. 

The mental "approach'* to athletics of all sorts is a most 
important step, and in sprinting is a factor which is most 
valuable. The will to do things is as certain to be pro- 
ductive of good to the physical side as anything which 
can be nominated. 

"Sprinting" may be defined as running at the highest 
possible speed. The term is often loosely applied to all 
races up to a quarter of a mile. If, however, one accepts 
the more restricted meaning, 300 yards may be set down 
as the limit of man's ability to travel at top speed. Some 
even question the advisability of putting the limit as high 
as that. If one speaks of a "sprinter pure and simple," 
one usually wishes to convey the idea of an athlete whose 
stamina — or, rather, whose lack of stamina — does not 
permit him to travel at his fastest for more than 150 
yards. 

Now, sprinting in the accepted sense is the most natural 
of all styles of running. In cases of necessity one runs as 
hard as he can, without the consideration of suiting his pace 
to the distance to be covered. Therefore, being most 
natural, sprinting is apparently the most easily acquired 
of all kinds of running. At any rate it is more likely that 













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Spalding's Athletic Library 



23 



the average youngster will realize more quickly on his 
ability as a sprinter than as a distance runner. 

In the frequent dashes which are seen during the me- 
dium of play, the lad with athletic inclinations quickly 
finds out for himself as to whether he is speedier or slower 
than his fellows. He finds that he is possessed of greater 
speed than others in play and as sprinting apparently 
does not need the stamina necessary for distance running 
it is one which holds out the greatest promise of success 
when competition is taken on. 

It must not be imagined, however, that all an athlete 
with great natural ability — or greater than that of his 
fellows — must do is to step out on a track and show top- 
notch form. A variety of things must be learned in order 
that he may be able to properly release — and also conserve 
— his admitted physical and nervous power. 




Woodring winning 200 meter run; Paddock second. 1920 Olympic Camei. The two leading 
• printers show a tendency to throw their knees inward toward the opoiite leg. This type of 
mannerism often comei to the surface in the heat of a stiff finish. It may be classed as a form 
fault, together with all positions that tend to throw the legs or body out of alignment. Such 
traits can best be eliminated at the first of the season. The majority in this race show the right 
sort of body lean but all of them are handicapped by arm, body or leg faults. The novice can 
learn much about the form of sprint by checking up on photographic action. By so doing he 
will form certain definite opinions about the more obvious faults and will be less likely to adopt 
them himself. 




Q"--. 



CO 



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Spalding's Athletic Library 25 



THE THEORY OF SPRINT RACING 

A casual study of the explanatory captions on the 
illustrations in this book reveals a great deal of repetition. 
A lack of space prevents a minute criticism of each 
runner's "form," but in most cases attention has been 
called to apparent outstanding defects as well as action 
that makes for good "form." Perfect "form" calls for a 
strict adherence to a great many small points, but in 
the main we are largely concerned with the factors that 
play the greatest part in the general action, i. e., those that 
obviously deter or facilitate the actual speed of the athlete. 
These factors are limited in number and include such 
fundamentals as correct arm-and-leg action, body angle, 
balance, and several other points of related importance. 

It is only natural, therefore, that each caption shows a 
constant reference to tlie foregoing citations. It is to be 
hoped, however, that this constant repetition will drive 
home the vital importance of correct fundamentals and 
that the monotonous refrain, "the runner on the right 
shows poor body angle," or "the winner has failed to main- 
tain his balance," and similar references, will create a de- 
sire for something more than a merely successful runner. 

The natural runner, possessing exceptional speed by 
reason of extraordinary leg power or better co-ordination, 
always will retain a seat of prominence in the athletic 
world, in spite of obvious "form" faults. This much is 
certain, because no amount of mechanical training will 
compensate entirely for the lack of natural ability. As 



26 Spalding's Athletic Library 

most of us are not exceptionally fast, if we are to compete 
successfully it is essential that we run according to scien- 
tific principles. A fair amount of natural ability, supple- 
mented by an intelligent application of common sense and 
"form" fundamentals, will go a long way toward bridging 
the space between the ill-trained runner and the fast 
natural champion. 

It is again necessary to call attention to the fact that the 
ideas set forth in this book may not meet with unanimous 
approval, on account of the numerous schools of coaching. 
An honest effort has been made in this respect, to call at- 
tention to the best known styles, incidentally making it ex- 
tremely difficult to set forth with any degree of accuracy 
a complete series of recommended directions. 

As a general rule, athletic "schools," or proponents of a 
certain athletic theory, are established by record-breaking 
athletes, directly or indirectly; directly if in after years 
they become instructors in the sport, and, indirectly, if 
others, catching their individual "form," use it as a basic 
principle. 

In the final analysis, "form" always must be individual 
and not general. If all athletes possessed a standard phys- 
ical frame and mental equipment, "form," as a natural 
sequence likewise would be standard. Such a condition 
being obviously impossible it hardly seems wise to stress 
the teachings of any one "school" of athletic thought. 

Having this point in mind, it is the purpose of this book 
to point out the better known fundamentals of action, or, 
rather, fundamentals that generally apply. There are ex- 
ceptions to the rule in every instance and it holds true 
insofar as athletic "form" is concerned. An athlete mav at 



Spalding's Athletic Library 27 

any time violate all of the recognized standards of style, 
establish a new mark in that event, and yet possess effec- 
tive individual ''form." 

A novice can cultivate easily his ability to judge a run- 
ner's "form," or his own, by first learning to detect the 
presence or lack of the mechanical fundamentals as illus- 
trated by photographs. Figure 1 may be called the key 
to the plan. By placing this simple outline, or one similar 
to it (drawn on tracing or tissue paper) over photographic 
action, preferably taken from the side or nearly so, the 
"running angle" or forward "body lean" faults are easily 
established. Point A should be placed next to the heel of 
the rear foot, if the leg is fully extended and touching the 
track. If the rear foot is not in this position, the lower 
leg action may be disregarded, but the upper body action 
may be checked by placing the diagram over the figure and 
adjusting its lines to the line formed by the upper body, 
including the upper part of the leg. The line, X-X, should 
be parallel with the bottom of the page or photograph, so 
that the line, A-B, will be straight up and down, as the 
various running, sprinting and starting angles are judged 
by their relation to an erect position. 

The same result can be obtained by using two rulers or 
pieces of cardboard, one to establish the erect vertical 
angle ; the other to follow the leg and body or upper body 
angle. 

A novice will benefit by obtaining his own photographic 
action so that he can make tracings of it, of the sort 
shown in Figs. 2 to 7. His form faults will come auto- 
matically into prominence by resorting to this method. 
After a time the novice will find that his eye has been 




ELLIPTICAL ARM ACTION 
EMPHASIZING DOWNWARD PULt 



Fig. 8 




••■•'A 



\Oa/ 




NATURAL LOCKED ARM ACTION 
SHOWING UPWARD SWING 
AND DOWNWARD PULU 



Fig. 9 




'; f A= STRAIGHT 

AHEAD ARM 
ACTION 

NATURAL 
'LOCKED ARM" 
POSITION 
WITH 5EM1- 
DIAGONAL 
SWING. 



UPPER AND LOWER 
HAND POSITION 




Fig. 11 



DIAGONAL 
(CRO5S-BO0V)AT^M ACTION! 
(FRONT MIE-W) 



Spalding's Athletic Library 29 

trained to catch certain positions automatically, and with 
this ability to aid his vision, a running figure may be sub- 
stituted for the photographic studies. The visualizing 
method will give the observer an approximate working 
idea of a runner's angle. 

The coach or observer should make a point of standing 
well to one side when checking up on his runners or 
sprinters, unless some other department of the event 
claims his attention. 

The term "running angle" has been used consistently 
throughout this book and for this reason demands a 
graphic illustration, in addition to the explanation ac- 
corded it, to the effect that it is an approximate straight 
line effect from the rear heel to the back of the head, 
formed by the rear leg extension plus the upper body line. 

Body angle cannot be fixed arbitrarily, as the form of 
the runner and his physical characteristics often will de- 
termine the extent of his forward dip. Generally speak- 
ing, it should approximate the line, A-C in Fig. 3; never 
less, and often as far forward, as the line, A-D, in Fig. 4. 
A few sprinters specializing in the pounding, abbreviated 
stride-drive action drop still farther forward during cer- 
tain periods of the competition. 

Track athletes as a rule overlook the real significance 
of the forward lean and in attempting to place the upper 
body ahead of the landing foot often bend a: the waist in- 
stead of leaning forward from the rear foot. 

The full body angle is really divided into three sections, 
being made up of the head, upper body (from the waist 
to the neck) and the leg. When the three sections are in 
position, an imaginary straight line is formed, otherwise 
a break mars the straight line effect. 



30 Spalding's Athletic Library 

Most successful middle distance and distance runners 
show a natural tendency toward an easy forward body 
lean, whereas sprinters as a rule show the reverse of this 
trait when competing. The wrong sort of competitive arm 
or leg action, or poorly executed "form" of any type, will 
as a rule produce a minimum amount of body angle. The 
sprinter can make certain of his "body angle" by making 
it a daily and permanent habit and assist the formation of 
this habit by a definite mental concentration, to offset the 
effects of fatigue and muscular strain. 

The line, A-G, in Fig. 7, shows the extreme forward 
lean that is used as the runner comes out of his marks 
for the first stride. The full extension of the rear leg, 
as shown in Fig. 6, may produce the same angle, but 
generally the A-F angle is a natural result. This drop 
should be gradually lessened to the A-E line of Fig. 5 ; 
thence to the A-D line of Fig. 4 and, finally, should pro- 
duce the recommended A-C line of Fig. 3. 

Too much angle may be as bad as a lack of forward 
lean, hence the novice should adjust his own angle care- 
fully, rather than arbitrarily adopting a certain fixed lean. 
The A-B line of Fig. 2 shows a common finish pose, and 
many sprinters take a similar position during the final 
drive, either by leaning to the rear, or not enough ahead 
of the A-B line to allow a maximum amount of driving 
momentum. It is usually attended by a "chin lift" or a 
break in the upper section of the angle. A poor starter 
will take an approximate A-D or A-C position on his first 
stride and eliminate the intermediate angles which are 
essential to fast work out of the marks. 

This body lean used so effectively in sprinting, is 
nothing more or less than a matter of body balance. It 



Spalding's Athletic Library 31 

is used on the foot ball field and in everyday life. Nearly 
everyone involuntarily uses a forward lean of the iden- 
tical type described when called upon to push a heavy 
object across the floor. Children take the same position 
when they attempt to hold a door against their playmates. 
Tug-of-war contestants take an opposite position when 
pulling against their opponents, because the position is one 
that does not make running, or forward progress, easy. 
The forward lean, if exaggerated, will force the user 
to run or fall forward on his face. A sprinter's physical 
energy can be directed effectively only when the running 
angle is correctly placed. The leg action is leally engaged 
in a contest with the falling-forward action. One tends 
to throw the body upright; the other tends toward a 
falling motion. A portion of the momentum is lost when 
the erect tendency prevails or when a lack of pushing 
traction is prevented by an over-exaggerated forward 
lean. 

This can be proved by standing still and bouncing up 
and down, as such exertion tends toward height rather 
than distance. The same thing happens to a limited de- 
gree when a runner abandons his forward lean for an 
erect position, as a certain amount of the foot force is 
lost in the upward tendency, whereas a forward tendency 
is desired. 

A sprinter or runner should really hold the body 
(torso) more or less rigid while competing; more so in 
sprmting perliaps tlian in running, when an easy unac- 
cented shoulder swing is often effective. Not in the sense 
of being stiffened, but rigid insofar as position is con- 
cerned. In other words, a position unchanged by the 




A» DIAGONAL ABBREVIATED 
FORWARD SWING 
B= FULL NATURAL FORWARD 
SWING 0-OCKED ARM) 



Fig. 12 





A=FULl.r EXTEND- 
ED ARM SWING TO 
REAR 

B= PARTIAL EX- 
TENSION 
C-- PERMANENT LOCK 
(BENT ELBOW) 




Fig. 15 



Spalding's Athletic Library 33 

strenuous actions of the propelling legs and driving arms ; 
the shoulders and hips taking care of the driving factors 
by holding to an easy relaxed position, assisted by the 
knee action. 

A track athlete will find by experimentation that it re- 
quires a distinct effort to run when an erect position is 
taken. The reverse is illustrated by one's everyday 
stumbles, which inevitably produce a series of quick, 
short, chopped steps in the effort to regain equilibrium. 

As has been mentioned, it is a case of body balance. 
When the body is held forward we find it easy to run, as 
it is much easier to push someone backward when he is 
off center. The erect position is the center. We attempt, 
by running, to push ourselves forward; to do this we 
fully extend the rear leg each time, as we would if we 
were pushing. We use our feet to best advantage for a 
foothold; we hold ourselves in a straight line (single 
unit), because a short straight line is harder to break 
than one showing a series of angles or bends. 

The lack of the forward lean can be detected easily 
from the front or rear by watching the foot landing, head, 
knee or arm position. Upraised arms often produce an 
erect finish position. A forward stretch will accentuate 
the forward lean, just as it does in the high hurdle clear- 
ance. An over-emphasized arm-swing will also injure the 
body angle, whereas a proper downward chop (in sprint- 
ing) will throw the body forward. The correct knee lift 
will cause erect running if it is not watched and counter- 
acted and the incorrect, wasteful kick-up behind will 
accentuate the falling- forward action, if over-exaggerated. 
Erect runners as a rule are flat-footed runners, a foot 



34 Spalding s Athletic Library 

fault that robs the body of its natural, proper resiliency, 
causing "body jar" and an upward, rather than a forward, 
tendency. 

Runners using a full foreleg stretch will not use the 
same exaggerated t>'pe of body angle, which is an effective 
and essential factor of the drive type sprinter, but his 
constant forward stretch must be counteracted by a cer- 
tain amount of body lean. At no time should such a style 
runner fail to maintain a position slightly ahead of dead 
center. 

Each sprinter, to again emphasize the point, must de- 
cide by experimentation and by an analysis of his physical 
abilities, the proper degree of "lean." Natural runners, 
or those without training, run with a fair body balance 
when jogging or striding easily, but lose the advantage 
as soon as they extend themselves. It might be said, 
therefore, that the forward lean or body angle is in reality 
a natural faculty, designed for "balance," just as the arm 
swings forward with the opposite leg. 

ARM ACTION. 
As has been explained in the text, the arm action works 
harmoniously with the leg action, increasing its length of 
swing or decreasing it, to conform to the leg stride. This 
is a natural sequence up to a certain point, after which the 
inexperienced runner or sprinter will either accentuate 
his leg action and, by tension, handicap his arm action, or 
will allow his arms to swing wild, with a consequent loss 
of the body balance and a negligible amount of progress. 
The trained runner, on the contrary, will use his arms to 
advantage as "balancers" when cultivating his leg stride 



Spalding's Athletic Library 35 

and as secondary driving rods when additional speed is 
required. The majority of successful sprinters have used 
their legs to advantage, if not with perfect form, but few 
of them have fully realized the immense value of the arms 
as important factors in sprinting and running. This par- 
ticularly applies to the former branch. 

With increasing distance the arm action becomes less 
vital, in that its importance is minimized. Middle distance 
runners have perfected in the main an easy, relaxed arm- 
swing, of the extended or "locked arm" type, which assists, 
but primarily does not tire the body and does not interfere 
with the leg action. It becomes a sort of harmonious 
shoulder-swing, but without sufficient exaggeration to 
throw the body off balance. 

The true sprint arm action is a cultivated "form." It 
depends upon a straightforward action and emphasizes 
the down swing, as illustrated in Fig. 8 and "A" of 
Fig. 10. 

The natural arm-swing, better known as the "locked 
arm" style, calls for the same action that is used in the 
ordinary walk and makes use of a slightly diagonal or 
inward swing, as illustrated by Fig. 9, "B" of Fig. 10 
and "B" of Fig. 12. Users of this "form" place as much 
emphasis on the backward pull as they do on the forward 
swing. The "locked arm" effect is gained by raising the 
fully extended arm to a fist- forward position, producing 
a bent or semi-flexed elbow position. 

Both forms are recommended for the sprints. The 
former fits in nicely with the chopped, forceful leg drive, 
and the latter works well with the more natural stretch- 
stride "form." In both instances an "opposite the hip" and 




hip action '^• 

(minimum knee lift action) 




SHOULDER LIFT OR 5HRUG 
' fCAUSES MUSCULAR TIE UP 
AND WASTEFUL TEIVSION) 




SHOULDER TW15T 
(an EXAGGERATED 
SHOULDER SWIN9) 




Fig. 19 



CORRECT BODY BALANCE PROHIBITS 

SIDE SWAY AND UNEVEN 
DISTRIBUTION OF WEIGHT OR EFFORT 



Spalding's Athletic Library 37 

an approximate "shoulder level" position is taken by the 
alternating hands. Experts agree that the hands never 
should exceed the approximate shoulder height (the hand 
being held at a fair distance from the chest) when going 
ahead and that the rear hand should never go to the Fear 
of the body, although the elbow necessarily will do so. 
Following out the same economical theory, the rear hand 
or arm should never be thrown too far away from the 
hip. Reasonable deviations in competition may be ex- 
pected. 

Fig. 11 and "A" of Fig. 12 show an average ''diagonal" 
or cross-body swing, which has a natural tendency to 
bring the fist in close to the chest. This form, particularly 
when it is exaggerated beyond the pose shown, will in- 
terfere with a straightahead drive and it also must neces- 
sarily tend to throw the body into an upright position. 

The value of the cultivated straightahead action lies 
in the fact that it calls for a carefully devised scientific 
manipulation of the members, whereas the user of the 
natural method is not apt to be overly careful as to his 
hand and arm positions, and when this carelessness exists 
it may produce a great deal of wasteful action. Poorly 
applied energy does not always mean a great deal in the 
short races, but it is a factor. Then, too, a badly manipu- 
lated arm will throw the sprinter off balance, produce a 
muscular tie-up and generally slow up his action — and 
above all things sprint action must be of a snappy order. 

The down pull is used with the down chop of the op- 
posite leg to add force and concussion to the "foot stamp," 
as in the high jump. This downward action not only adds 
force to the general movement but it also creates an effec- 



38 Spalding s Athletic Library 

tive defense against the upward *'knee lift" action which, 
when not contracted, will tend to produce erect, or semi- 
erect, running. The forward lean can, of course, be main- 
tained by mental determination, but a scientific "form" 
should take care of such a problem mechanically; hence 
the falling- forward action is being aided constantly by the 
downward arm-chop, while in opposition to it we have the 
full, or semi-knee, lift which is in evidence as each stride 
is taken. 

In discussing the arm action it must be understood that 
the arm action of the start (coming out of the holes) 
differs from the full action sprint. In sprinting, the hands 
should not go behind the body and the arm is never fully 
extended, whereas the initial arm-swing, taken in con- 
junction with the first stride, is a wide — almost full — 
arm extension; this extension is gradually lessened as a 
normal sprint body angle is obtained. 

It must be admitted that a number of world's cham- 
pions have used non-recommended arm action, such as 
the full "diagonal" and various other modifications of the 
natural and straightahead movements. This state of 
affairs always must exist to a certain extent and certainly 
as long as the natural athlete is allowed to perfect his 
own form. 

From a theoretical standpoint it appears that the down 
swing, or a chopped abbreviated downward action of the 
straightahead type, is better suited to certain types of 
athletes and that the equally stressed forward and back- 
ward natural swing fits in with other exponents of sprint- 
ing, but others will continue to emphasize the upward 
swing, will use an elongated swing, or will modify in some 



Spalding's Athletic Library 39 

respect the two recommended styles. For instance, the 
eUiptical action may be entirely eliminated by cutting out 
the backward elbow snap, so that the hand be merely 
lifted upward to the start position, following the same 
line during the forward course, as it does on the down 
swing, similar to the line shown in Fig 9, but still em- 
phasizing the downward action rather than both the up- 
ward and downward. 

Fig. 13 shows a typical full stride action (the same 
approximate hand and arm position being shown in "B" 
of Fig. 14). The action is exaggerated but harmonious 
and is of a practise type rather than competitive. The 220 
yards man, using a longer stride, naturally and properly, 
will use a more extended arm-swing, the hand going to 
the rear behind the hip. The abbreviated action is recom- 
mended for the 100 yards or when a fast, short burst of 
speed is desired. 

Distance men and middle distance men use the three 
arm positions shown in Fig. 14 to aid their sprint-stride 
or to relax the arm position. This figure shows more of 
a natural swing, whereas the straightahead style would 
bring the hand closer to the hip; more so than the "A" 
and "B" positions. 

Fig. 15 is self-explanatory. The chin-lift will produce 
a muscular neck strain and is usually accompanied by a 
semi-fiatfooted or full flatfooted landing. The bent knee 
is a physical mannerism and is a bad fault, as it prevents 
a full push-off, which is a fundamental of running and 
sprinting. The rear leg always should be finally extended 
as the body goes forward for the follow-up stride. The 
flatfooted landing jars the body, overlooks the value of 




A- CHOPPED KNEE LIFT STRIDE 
B= MEDIUM LENGTH STRIDE 
C-FULU FORELEG STRETCH 



Fig. 21' 




STRIDE ACTION 
A=KNEE LIFT STRIDE (DIRECT ACTION) 
B' FOOT KICK-UP STRIDE (DELAYED ACTlor>6 

Fig. 22 



Fig. 23 



Spalding's Athletic Library 41 

the push-off and generally tends toward ineffective and 
faulty sprinting. 

Fig. 16 emphasizes hip action, which is one of the fun- 
damentals of track and field athletics. It properly should 
be accompanied by a certain amount of "knee lift" action, 
however, as this pose is ahnost identical with that used by 
a walker. Every sprinter should possess a flexible hip 
and, as has been explained, a stride is dependent upon 
either the hip or knee action or combination of both, the 
latter being preferable. Middle distance and distance men 
use this "hip action" form to advantage and sprinters 
should add such exercises to their schedule in conjunction 
with "knee lift" exercises. 

The shoulders should be always held in a normal, re- 
laxed position and any indications, of the "shrug" or 
"lift" as illustrated in Fig. 17, should be instantly elimi- 
nated, as it merely indicates the existence of considerable 
upper body muscular tension. Lifting the arms for the 
"lock" does not mean that the shoulders also should be 
lifted. Muscular tension or "tie-up" means a loss of 
from one-fifth to three-fifths of a second in a hundred, 
when it is found in the non-active portions of the upper 
body. 

Fig. 18 shows an exaggerated shoulder twist, which 
tends to throw the body out of alignment and also slows 
up the action. The short sprints specify a complete elimi- 
nation of the shoulder twist. It may be classed as waste 
motion in the sprints, although an easy shoulder swing is 
a natural sequence of the long stride, for by allowing the 
shoulder to drop back the stride is automatically length- 
ened. Middle distance and distance men find it a distinct 



42 Spalding s Athletic Library 

advantage when it is applied to an easy, swinging stride 
and it often does aid the sprinter when he does not possess 
the correct sort of arm action. In other words, if a 
sprinter's arms were tied loosely by his side, his shoulders 
would permit fast action by their accommodating swing. 
The scientific sprinter should avoid any exaggeration, 
although his natural form may insist upon a tinge of 
this swing. 

Fig. 19 is intended to bring home to the novice the value 
of consistent, even action. A poorly trained sprinter may 
be compared to a novice bicycle rider who by reason of 
his inexperience will constantly make use of an uneven 
action, by overstressing his leg push or by dropping his 
body to one side. As a result, he will not follow a straight 
course. An accented leg push or drop lean will throw the 
wheel in the opposite direction and he must then in- 
stantly counteract the tendency by stressing the other leg 
action and by leaning in an opposite direction. All in all, 
he is not working to advantage, and he is not covering 
the distance between two points with a minimum of exer- 
tion and time. The sprinter's arm and leg action should 
be of a type that will permit the maintenance of an 
approximate straight line of the sort illustrated in this 
drawing. Any deviation from it means a certain loss of 
energy and time. 

The **kick-up" is perhaps the most common fault of all, 
as it is a natural sequence. AH natural runners use it to a 
certain extent and even the trained college runner in his 
desire to go ahead has a consistent tendency to throw up 
his heels, as is shown by the constant references to it in 
the captions of this book. A permissible "kick-up" of 



Spalding's Athletic Library 43 

the knee high variety is shown in "B" of Fig. 20, and it 
may be said that in general any rear upward foot action 
beyond this point is wasteful of time and energy. The 
first loss is the greater, and as time is the essence of 
racing this sort of faulty action should be rigorously ex- 
cluded. It is difficult to estimate the actual loss in time 
and physical energy, but when it is understood that the 
foot in each instance usually is lifted from the ground 
(or track) to an approximate **A" position before it can 
go forward to a landing, a fair idea of the waste and 
delayed action may be gained. 

The kick-up can best be counteracted by stressing the 
knee lift action, as shown in Fig. 22. The knee lift is a 
fundamental of sprinting and many coaches believe that 
it has an equal value in middle and long distance work. 
The majority, however, feel that it should be limited to 
the short events. The novice should experiment along 
these lines and determine for himself, the most advan- 
tageous style of modification. Generally speaking, every 
runner should make use of a certain amount of knee lift, 
regardless of the distance. A correct "knee lift" stride 
will practically eliminate the **kick-up," or cut it down to 
a minimum loss. 

Fig. 21 shows the versatility of the knee lift action, as 
from the extreme height of the lift any one of three types 
of strides may be scientifically negotiated. The dotted 
foreleg, "A," is used in coming out of the marks, or a 
modification of it may be used whenever a quick burst of 
speed is needed. The medium length modification, as 
shown by the foreleg, **B," will easily allow the sprinter 
or runner to get ahead of his landing foot and combines 



Fig. 24 





Fig. 25 



SPREAD RUNNING 



\lNE RUNNINO* 




iig.26 




Spalding's Athletic Library 45 

a fair amount of resultant stride length with a strong 
down drive. The fully extended foreleg stretch, as shown 
by "C," permits a maximum length stride, and if the body 
angle is maintained and supplemented by the right sort of 
arm action, it also will permit the momentum of the body 
to throw the runner ahead of his landing foot as it hits 
the track. 

This stretch stride is not a pure sprint action, however, 
being more of a stride stretch for ground gaining pur- 
poses. The purpose of this drawing is to show that this 
sort of a mechanical knee lift stride will accomplish every- 
thing that is commonly credited to the natural "kick-up" 
or semi-"kick-up" natural stride, with less wastage and 
without forming bad habits. Any natural runner can 
evolve a most effective style by inserting a bit of this 
"knee-lift" action. 

Fig. 23 is also self-explanatory, as all of the points have 
been described in the foregoing matter. The left hand is 
too high for an efficient form and the right arm at this 
stage should go farther to the rear. The "kick-up" is 
obvious, as is the erect running angle, flat-footed landing 
and bent knee. 

"Line running," as illustrated by Fig. 25, is a natural 
fault that should be modified. It destroys the straight- 
ahead action and destroys balance. "Spread running," 
shown in Fig. 24, is advocated by certain coaches because 
a few champions have used a modification of it to ad- 
vantage. If the inner muscles of the upper leg are 
unusually heavy, a certain modification of the normal 
spread is advisable; the normal spread being about equal 
to an ordinary standing position. Barring th.e exceptional 



46 Spalding's Athletic Library 

user, it is not recommended as correct action. Both faults 
can be easily broken by adopting for a certain time the 
opposite extreme. 

The inward "knee swing," Fig. 26, is a mannerism that 
should be corrected; it is often used in conjunction with 
spread running. It tends to destroy the direct forward 
action and any leverage that is gained by adopting this 
"shove-ofT" is offset by resultant balance faalts. 

The outward "knee swing," shown in "B"* of Fig. 27. 
comes under the same heading as the "inward swing" and 
should be eliminated. Holding both arms in front of the 
body at the same time, as shown by "A," is a direct con- 
tradiction of the laws of body balance. When one arm 
goes forward, the other should go to the rear, working 
harmoniously with the opposite leg. The head of this 
figure is also slightly off to one side, a minor point but one 
that often adds its mite of damage. Poor foot action is 
a big fault and is often overlooked as being of minor im- 
portance. Note that "C" indicates such a landing. The 
toe is pointed outward and the inner edge of the sole is 
striking the ground in advance of the sole. The toe should 
always swing straight ahead or slightly inward, so that all 
of the toes will aid in the push-off. A square landing is 
also essential if maximum traction is to be obtained. 

Fig. 28 shows various start positions; the long start 
being shown by "A," which calls for a "knee opposite the 
heel" spread ; the short spread calling for an approximate 
"B" rear foot position, so that the knee is opposite the toe 
of the forward foot and an approximate indoor start posi- 
tion, shown by "C," when an indoor shoe without spikes, 
is used (and without start blocks). Five inches is ap- 



Spalding's Athletic Library 47 

proximate distance between the start line and the front 
start hole, but may be varied slightly to suit the individual 
needs. The short spread permits a fast first-stride effort, 
because the foot has less distance to travel from the start 
to the destination. Many sprinters by reason of their 
physical conformation find the long spread the more de- 
sirable, hence no set distance (spread) is recommended 
beyond the general instructions already given. 

The "Get set" arm position, as shown by Fig. 29, illus- 
trates two standard arm position faults. The short spread, 
'*A-A," does not allow a direct swing to the rear, produces 
a precarious balance and incidentally cramps the athlete 
to maintain this position. The wide spread, "C-C," does 
not allow the athlete to raise his upper body to the correct 
level, thus throwing the rear central part of the body to 
an undesirable height, whereas an approximately level 
back position is desired. It also cramps the athlete and 
does not allow a straight swing to the rear. The arm 
swing at the start is an important factor as a direct swing 
to the front and rear is necessary if balance is to be main- 
tained while coming out of the marks. No point is too 
small to be overlooked at this stage of the race. A sprinter 
can only realize maximum speed when he eliminates these 
seemingly inconsequential faults. In "B-B" is shown an 
easy, normal spread, which can be obtained by holding the 
arms by the side and sinking easily into an **On your 
marks" position. The rear swinging arm will just graze 
the side of the body without any deviation in its course. 

Fig. 30 and Fig. 31 illustrate two types of finish action. 
The upthrust arms shown in Fig. 30 tend to produce an 
erect position. It must be remembered that the finish *> 




A=LOti& SPREAD START 
POSITION 

B = SHORT SPREAD START 
POSITION 
C= APPROXIMATE INDOOR 

START POSITION / 

D-STAMDARD RECOM- / 
MENDED FRONT 
FOOT POSITION 

E= START 

LINJE . 



Fig. 28 



GET SET ARM POSITION 
A A- INCORRECT POSITION 
BB= CORRECT POSITION 
C C • INCORRECT POSITION 



Fig. 29 




JUMP FINISH (BOTH FEET OFF GROUND} 
UPWARD ARM THRUST BAD FEATURE 
OF ANY F1NI5H STVLE - CREATES 
UPRIGHT BODY ANGLE - RETARDS FINISK 




the throw finish 
(correct forward body lean) 



Fig. 31 



^^=- Ff- 30 



Spalding's Athletic Library 49 

judged by the body (torso) and not the legs; therefore 
any action that will retard the torso is not recommended. 
The value of the "jump" and "run-out" styles of finish 
has been discussed and is a matter of individual choice, 
although the latter is preferable in almost every instance. 
Fig. 31 shows that a forward arm- thrust will incline the 
torso toward the finish line and therefore the so-called 
"shoulder snap," which is accomplished by holding to the 
standard arm and leg action until the tape is almost 
reached and then suddenly snapping the near shoulder 
and arm forward to take the tape, is a move in the right 
direction. The upthrust arm is injurious (Fig. 30), and 
should be eliminated. The forward arm action or "shoul* 
der snap," or a combination of both, is recommended. 



Spalding's Athletic Librarv 51 



THE MECHANICS OF SPRINTTNa 

Photographic studies of past and present sprint cham- 
pions, on the marks, in full forward action and at the. 
finish, reveals the fact that few of them ever develop 
mechanical form to a degree of perfection. All of them 
have possessed natural speed but in the final analysis, their 
success has been due to this factor rather than to cultiva- 
tion of flawless technique. Their general action may be 
sufficiently rounded out to produce record marks, but it is 
a fact that most sprinters have made respectable marks on 
natural ability alone, assisted perhaps by a casual knowl- 
edge of the standard crouch start. 

Only a few sprinters make full use of arm and leg 
action when coming out of the start holes and a great 
many of this class break away from the proper body angle. 
The majority of sprinters use running form, insofar as 
stride is concerned, rather than the short abbreviated me- 
chanical knee and leg action. The wasteful high kickup 
behind is a prominent feature of this style, in itself a 
detriment to correct sprinting body angle. The final ten 
yards inevitably brings out a number of faults such as the 
shoulder shrug, body twist, lack of arm action, poor head 
position. 

All of these mistakes can be remedied by close attention 
to mechanical form, and the first month of every season 
should be entirely devoted to their elimination. Finish 
faults are usually the result of forgetfulness, or a lack of 
mental concentration, and the maintenance of form at 
this stage of the race usually requires mental assistance. 



r 



Vi*' 





(A) Illustrating a standard "knee lift" exercise. It is designed to encourage knee 
action rather than a "kick-up" behind delayed action. This exercise may be varied 
to advantage by raising the body upward so that when the body is fully extended, it 
will be supported entirely by the toes. The foot may then be thrown forward, as' in 
an actual stride. This exercise aids the body balance as well as strengthening the leg 
muscles. The knee lift is a fundamental of mechanical sprinting and should be encour- 
aged by a series of exercises, similar to those shown. (B and C) Two of Paddock's 
original exercises. These exercises are designed to encourage the knee lift as well as 
to make flexible and responsive the muscles that are used in this style of sprinting. 



Spalding's Athletic Library 53 

A sprinter will give a better exhibition of mechanical 
form when running against a slow field and will generally 
run in faster time. For this reason we often find a 
champion equalling record time on such occasions. Close 
competition, on the other hand, does not usually result in 
broken records, and we often find three or four sprinters, 
ordinarily capable of even time in the hundred, running 
one or two-fifths behind their usual time. The one hun- 
dred yards dash in particular requires a close attention to 
the small details, as the action is intensive to a degree that 
will not permit casual form unless compensated by excep- 
tional natural ability. The furlong differs and, by reason 
of the added distance to be traveled, will permit a less 
skillful start action and does not place such a premium 
upon a quick-striding movement. For this reason many 
sprinters with stamina and strong striding action appear 
to advantage, in spite of minor sprinting faults. 





) 




Charles Paddock, world's fastest runner, demonstrating hii getaway to Eddie Sudden 
of Stanford University. Both the champion and the Stanford sprinter are holding an 
exceptionally fine "Get set" posture. Note the downward drop from the knee to 
the ankle (both men have this well perfected). Otherwise both sprinter* seem to be 
meeting all of the various points which have been stressed throughout this book, with 
the exception of Sudden's (on the right) hand position. Compare his hand position 
with Paddock's and the difference between the braced hand and the old style position 
can be easily discerned. This tripod hand position also brings the shoulders well np, 
which is an advantage. The usual novice has a tendency to raise the rear part of his 
body, whereas the back line should show a straight line or a slight upward raise (the 
shoulders higher than the hips). The footspread will vary these points somewhat, 
but, as a rule, it will be found that the recommended points of the start can be used 
with little modification by all types of sprinters. Both men are demonstrating the 
right sort of arm-spread and arm position. It is also interesting to observe that Sud- 
den is not staring ahead toward the finish line. For this reason he is able to 
eliminate the strain that comes from that position. The novice will find it to his 
advantage to carefully study the position illustrated in this picture. 



Spalding's Athletic Library 55 



THE STARTING STYLE 

The starting style which is advised embodies many of 
the generally accepted ideas in connection with the 
"crouch," with some additions which cannot do other than 
work beneficially. In most cases of sprinting there is too 
much uneasiness manifest in the starting actions of the 
runners. 

This could come from incorrect starting methods or 
lack of confidence in the pistol firer, or both. Never- 
theless, with either, or both, being the reason for the 
uncertainty of outcome seen in the wavering actions, it 
must be conceded that the men who as a rule leave the 
mark according to the best laid plans, are few and far 
between. 

In the first place it is contended that the position of the 
hands of runners on the marks in nine hundred and 
ninety-nine cases out of a thousand is wrong. An inves- 
tigation at this particular stage will show that the thumb 
and index finger are the nearest to the mark, with the 
other fingers in a row to the rear, and the whole hand 
invariably flat on the track, being of no real support to 
the arms. 

That there is little or no support to be had from the 
hands in that position can be established upon trial. Inas- 
much as the hands and arms are called upon to do an im- 
portant work at the start in the way of support, it would 
appear that this was a factor in footrace starting which 
had been overlooked. 




Correct sprint start, illustrating "Get tet" position. Position particularly good. 
Hand is tensed and is well off the ground. Thumb and first finger are close to the 
•tart line and the other fingers form the recommended "tripod position." Both 
arms are fully extended and are tensed to sustain their share of the body weight. 
The distance between the hands gives the necessary balance and allows an easy 
subsequent arm and leg action. The rear knee is lifted to a height which allows 
the downward angle from the knee to the ankle. The back angle is also correct, 
the neck being the highest point. The front foot is approximately five inche* 
behind the line and the rear knee appears to be opposite the middle of the front 
foot. The position of the head is a matter of preference. The athlete may look 
■traightahead, as in the illustration, or downward. The head is well over the line. 
The absence of starting holes does not permit a criticism of the foot position. 

(Loren Murchison, All-America 300 yards champion.) 



Spalditu/s Athletic Library 57 

It is suggested that the best position for the hands at 
the start is one in which the first two fingers are nearest 
to the line, with the thumbs and other fingers ranged 
further back, with the whole, in each case assuming a 
"tripod" position. 





Right hand Left hand 

THE RECOMMENDED "TRIPOD SPREAD" HAND POSITION. 

Demonstration will show that this placement is at 
once more powerful in its "propping" and deterring influ- 
ences than the generally accepted custom. The hands 
and the arms are to be used as the forward "props" for 
the body, and the positiveness of the purchase on the 
ground of the hands in the position suggested argue for a 
lessening of the inclination to fall forward in anticipation 
of gunfire. 

There should be no action, or accumulation of actions, 
which will tend to tense the muscles at the start or at any 
other stage of a sprint event. But it is safe to say that 
a large majority of sprinters are too keenly on edge 
during the starting process principally, because of the 
tensity occasioned by what appeals as the assumption of 




li. Lever, Lniversily of I'eiiiijjlvania, Inlercollegiule ^priiU champion. This "get 
id" pose it particularly good. With start holes it is probable that the sprinter 
would exhibit a belter forward lean, but excepting this slight fault he is well poised 
for an effective drive. His arms are straight and it is apparent that they are holding 
up their share of the body weight. He is using a type of the recommended tripod 
band position. His arms are spread to the desired degree. He shows a straight 
back line. Note the downward angle of the rear foreleg (from the knee to the 
ankle) . It is permissible for a close-coupled starter to hug the start line and by 
the same reasoning it is reasonable to expect that a long-legged sprinter will drop 
farther behinel the start line. This position will enable the starter to make the 
chopped "peck" stride wh.ich is an essential factor in the getaway. 



Spalding's Athletic Library 59 

a false position, i.e., the elevation on the ball of each foot 
after the "Get set" command is given. 

The forward leg should be used as a prop to support 
the body v^^hen in starting position, with the rear leg and the 
hands and arms the deterrents when a too forward position 
is reached, in the event of too long a "hold" by the starter. 

The rear leg must be just far enough back of the for- 
ward one for the runner to feel comfortable when in 
position. This can best be determined by the runner him- 
self. As a general proposition it has been found that when 
the rear knee is brought up to the middle of the forward 
foot a good, easy position will be had. 

Allowing that a proper position has been taken with 
both feet in position, the runner will be ready for the 
command to "Take marks." Naturally, he will adjust 
the rear foot first by placing it in the hole provided, 
which must be well supported at the back to prevent being 
pushed rearward. 

Incidentally, this hole for the pushoiT should be care- 
fully dug, not too deep, but sufficiently perpendicular at 
the back to afiford the proper push when the signal is 
given. The runner should take a small trowel to the mark, 
with which to dig the hole. 

He then drops down in order to get the foreleg and 
hands in position. The hands can be placed from eighteen 
to twenty-four inches apart, just so that clearance could be 
made with the feet if they were to be brought forward 
without the hands being removed. 

This will insure a comfortable position and make one 
ready for the command to "Get set." Immediately this 
is given, the runner brings his hips up in positive fashion 



/ 

. w 




V^^**'* 



J. A. LeConey, Lafayelte; illustrating the "On your marks" start position — Nnlelhal 
the intercollegiate sprint champion it using a short footspread, the knee of the rear leg 
being approximately even with the toe of the forward foot (the picture shows a posed 
position, hence the absence of start holes). Note the recommended arm-spread, the 
inside of each arm being just outside the outer portion of the leg. The hand position 
does not quite conform to the tripod finger position which has been recommended in 
this handbook. Many sprinters favor the style shown, as it allows the sprinter a 
• light advantage in that he can come up closer to the start line. Its disadvantage lies 
in the fact that it does not encourage the practise of putting an equal part of the body 
weight upon the arms (with the left leg) when the "Get set" position is taken. The 
position indicated could be improved by drawing tlie liiumbs back and allowing the 
other fingers to go ahead, all of them taking a more spread position. The front foot 
seems to be about four inches back of the start line, which is the recommended dis- 
tance, as every sprinter will slightly vary the average five-inch behind-the-line position. 



Spalding's Athletic Library 61 

high enough to warrant the knee of the rear leg 
being a trifle higher than horizontal, and midway in height 
to the shin of the other leg. 

The pressure applied by the rear leg will permit a safe- 
guarding of balance to be supplied by the arms, which, 
if properly used, will guard against the falling-over ten- 
dency. 

Great concern should be felt about how the arms are to 
be carried when the runner has left his mark. The action 
which will make them conform to the leg action will be 
mechanical, and assisted by mental concentration. The 
arm action must be forceful, and of the forward and lift- 
ing sort which will aid in the demand of the will that he 
get into his running as quickly as is possible. 

There should be no deviation to right or left of the 
rear foot immediately it is brought from its initial 
position. The runner must cultivate the habit of running 
straight from the mark, and he must learn just how far 
he should bring the rear foot forward in his first stride 
so as to put it in perfect balance for the second stride 
and an accumulation of pace. 

A good start should make for a good ending, and the 
more uniform the first few strides are made for the pur- 
pose of generating the speed so needful in the early part 
of a sprint race, the better results the runner is certain 
of during the latter stages. 

It being conceded that the runner is able to go through 
whatever distance he elects to sprint he must, or should, 
always do so in good form. He should not be "ragged" 
at any stage. If there is that smoothness of action 
so seldom seen, he will be able to show the form which 
should be his with the proper sort of application. 



Spalding's Athletic Library 63 

He will maintain that form throughout and should re- 
tain the same running poise through the tape as at any 
stage of the race. "Race over the line" is the command 
to be given those sprinters who would pattern their style 
erroneously after some runners who, as a last action, make 
a dive at the finish line or a ''throw" with the upper body, 
with the idea of breaking the tape in advance of all others. 
Tlie average sprinter cannot ordinarily "throw" himself at 
a finish line without thereby increasing the period of sus- 
pension during the minute fraction of a second that it takes 
to change the position, but a fraction most vital in the 
result of the race. Curiously enough, however, a limited 
number of champions have adopted a running broad jump 
finish and in all fairness it must be admitted that these 
men won the majority of their races by reason of its usage. 

In connection with starting what Arthur Duffey, the 
one-time holder of the 100 yards record of 9 3-5 seconds, 
wrote may be illuminating. 

"The art of starting," Duffey wrote, "is conceded 
to be the most difficult part of sprinting to master. It is 
the most important element which enters into the exercise 
of running, and although realizing that a great deal can 
be said upon this necessary function, it is my intention 
to confine myself entirely upon the experience I have had 
in regard to my own manner of starting, known as the 
'kangaroo start.' 

"The crouchmg start has been now universally adopted 
by all athletes, both in this country and abroad. It is a 
revelation to the public, and also to many athletes 
themselves, that in starting from such a position how it 
can be managed so scientifically and with such prompt- 




Howard Drew, co-holder 100 yards record of 9 3-5 seconds. Sprint start, showing 
'Get set" position. The form in this illustration differs slightly from that shown on 
page 56 in that the runner is using a greater handspread, which brings the upper 
portion of the neck to a lower position, with a consequent straight backline, whereas 
Murchison is using an average handspread, which automatically raises the upper 
portion of the back. The picture also shows that the front hole is more than the 
usual five inches behind the start line. The hand and finger position used by Drew 
when above was snapped it identical with the style which is in use by the majority 
of sprint champions. The "tripod" spread affords a greater degree of stability, how- 
ever, and should be used in every instance. The sprinter must realize that each 
individual, by reason of varying height, weight and leg length, will adopt a com- 
fortable start position rather than a standard fixed position; therefore he need only 
concern himself with the fundamentals of the form, even though his conception of 
the style differs from others in the matter of details. 



Spalding's Athletic Library 65 

ness. A very simple illustration, which might help to 
inform the reader how such a crouch can insure such 
exactness, is in observing the cat, the tiger, or any member 
of the feline family. How noticeable it is that when any 
of these animals are about to spring for their prey, they 
assume a crouching attitude, which enables them to leap 
more quickly. So it is in sprint running, the athlete 
crouches — pulls himself together, so to speak — and calmly 
awaits the spring. 

"Theoretically speaking, three things should be brought 
to consideration in order to insure the most accurate start. 
These three acts must be combined so that they all work 
simultaneously. 

"First, the body should be well over the mark as far as 
the center of equilibrium will allow, so that when the hands 
leave the ground the body immediately will go forward. 
This is termed the 'fall.* 

"Secondly, the weight of the body should be on the for- 
ward foot and arms. The foot should be about five inches 
from the line, and great caution should be used not to 
place the hands too far apart, just so the legs will pass 
between without touching. The back leg is principally 
used as a guider, which prevents the body from swaying 
to the right or left. It should be in a perfectly easy posi- 
tion, so when called upon it will respond actively. A good 
way to judge how far back this foot should be placed is by 
placing the knee of the back foot at the instep of the 
front foot. In indoor racing the back foot is placed just 
a trifle nearer than in outdoor racing. 

"In many athletes it is a common fault that they do 
not use their arms to advantage. The arms should be 




^^ 



The sprint start, showing the "On your marks" position. The rear knee is even with 
the middle of the forward foot. The entire body is relaxed. Note the distance 
between the hands— a position that will give body balance and will allow a direct 
arm swing to the front and rear. (Maxam, University of Pennsylvania.) 



Spalding's Athletic Library 67 

developed just as well as the legs and other muscles of the 
body, as the whole secret of sprint running is the ability 
to call upon all the muscles of the body at the same time. 
How often you will hear remarked by the people unfa- 
miliar with running that the only advantage gained by 
footracing is the development of the legs. Let me assure 
the reader that all the muscles of the body must be devel- 
oped, and just as sure as there is an undeveloped muscle, 
it is certain to make itself known in the outcome of the 
race. 

"A push must be cultivated by the left leg so the body 
will be driven forward. Both legs must be called into 
action at the one moment. This push is only obtained by 
conscientious starting, and gradually as the legs are exer- 
cised, the more powerful becomes the driving force. 

"Thus having considered the theory of the start, the 
next consideration is the start in reality. At the com- 
mand *0n the mark,' as it is generally termed in America 
the athlete approaches the line, has been heretofore ex- 
plained, and assumes the crouch with perfectly easy pos- 
ture. In other words, he should be resting upon one knee, 
hands upon the line, and calmly awaiting the next cau- 
tionary command. Immediately upon the latter word, he 
should strike the position known as 'Set,' and with breath 
held and the body poised well over the line, he should 
endeavor to call upon all the muscular and nervous force 
of the body. 

"To a great many runners the position of the arms seems 
to be a difficult matter to overcome. In other words, they 
do not seem to know what to do with their arms as soon 
as the gun goes off. 



Spalding's Athletic Library 69 

'*At the report of the pistol the left arm is swung 
directly ahead, flexed at the elbow, the right arm swinging 
directly backwards. This is an immense help to the 
start when mastered, and much time should be spent in 
the development of the same. 

"To a number of runners, the first stride seems to be a 
very difficult matter to overcome with precision. It is 
necessary that the first stride be made in the proper man- 
ner, for if that is not made correctly it just delays the 
runner from getting into his speed. 

"The great secret in sprinting is being the first to get 
into the running. Therefore the reader should realize the 
necessity of the initial impetus. This movement is an 
upward and downward jabbing motion, thrown directly 
from the hip. 

"Much time should be spent upon this important func- 
tion as constant practise will develop the necessary rapid- 
ity of movement which will allow for a speedy followup 
of a more normal subsequent stride. 

"Another important point which should be brought to 
one's attention is the necessity for forward action, by 
lifting the knees in a straight line and jabbing directly 
downward, without any of the side deviation which is such 
a common fault with the novice sprinter." 

Relative to the "throw" at the finish, a somewhat sen- 
sational style successfully used by J. W. Morton, winner 
of the British 100 yards championship in 1904-5-6-7, his 
statement in relation to what was a onetime innovation is 
submitted : 

"After leaving the mark I pay no attention whatever 
to breathing, taking a breath as required. At about twentv 




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Spalding's Athletic Library 71 

yards from the tape I take a long breath, quickly pulling 
myself together for a final effort. At this point a thrill 
seems to pass through my muscles; I travel much faster 
and, should it be a close finish, at about eight feet from 
the tape I throw myself off the right leg, striking the tape 
with the left breast, and saving myself from collapsing 
by the left leg. Should your stride have left you on the 
other leg at this period, your method will, of course, be 
vice versa. 

'*It is advisable to practise this method of finishing on 
grass, as you will be able to pay more attention to it, not 
being afraid of the abrasions that a fall on the cinder 
track would cause. Whatever you do, do not attempt too 
long a throw to the tape, and do not attempt to bring 
the feet together like in a long jump. To be successful 
with this jump at the finish the nmner must get off one 
leg." 



Spalding's Athletic Library 73 



STARTING INTRICACIES 

Preparation for sprinting after all the preliminary de- 
tails in connection with the attainment of proper form 
have been mastered should begin with the solving of the 
intricacies of starting — ability to get away from the mark, 
out of the holes, etc. 

In sprint running the knack and ability to go "away 
from the gun" is a strong point in favor of the athlete's 
success. Some men are particularly adept in leaving the 
mark, and the advantage gained, even though it be but 
half a yard — just a fraction of a second ahead of the 
other fellow — invariably spells victory when there is little 
to choose between runners in the matter of speed. 

There is an unknown something which gives the man 
who gets away from his mark quickly an advantage over 
a slower "mover" which cannot be offset unless the latter 
is considerably the better man. 

There are runners aplenty who manage to get away 
well but whose running form is such that they quickly 
lose any advantage which may have accrued through the 
ability to be fast "out of the slips." 

This is the trait which is warranted by the response of 
the muscular system to the call of the will as demanded 
by the brain's telegraphy upon the sound of the starting 
pistol. 

It is because some men more quickly respond to such 
a call — the instantaneous action caused by a perfect co- 
ordination between the sense of hearing and the will to 
release the muscular action — that warrants one runner 








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Spalding's Athletic Library 75 

in being quicker in getting away than another who is not 
so strongly endowed with such a necessary trait to success 
in sprinting. 

Just as some men think quicker than others; just as 
some men can be reHed upon to time more correctly than 
others because of the absolute dovetailing of their sight 
and touch impulses, just so is the runner who has in his 
makeup that ability to bring together an uninterrupted 
succession of movements, from the time he hears the 
pistol until he gets his rear foot out of the hole, going 
to show superiority in the art of sprint starting. 

How often is the runner seen who makes that infinitesi- 
mal pause between the command of the pistol shot and his 
plunging eflfort at leaving the mark. Here is seen the 
hesitancy which sometimes makes for the difference be- 
tween a great sprinter and one who might be called a 
good performer. 

Of course, this hesitancy can result from wrong starting 
methods in combination with the indecision exhibited by 
the pistol firer who does not know his business— and the 
Matter's number is legion. 

Furthermore, a starter who does not know his business 
will keep men on their marks until they do not know 
whether they are coming or going, or else he will "fire 
them ofif" to save his incompetence from being too plainly 
noticeable. In any event he gets them "on edge" and 
almost ready to take any sort of a chance to "beat the 
gun," if possible. 



Spalding's Athletic Library 



77 



STARTING HOLES 

With a trowel or similar instrument the forward hole 
should be carefully constructed deep enough to provide a 
firm seat for the ball of the foot. It is made in two ways — 
with a perpendicular or straight up-and-down back wall 
and with a semi-slant. The latter is more generally used. 



RECOMMENDED TYPE OF START HOLES. 




Perpendicular — or nearly so — back wall of rear hole. Both holes should be 
of sufficient depth to allow a firm contact of ball of foot and firm grip of all 
spikes. The advantage of the perpendicular wall will be more apparent to 
the runner when he takes the "Get set" position rather than on the initial 
one of taking his marks. 

The forward hole is generally placed about five inches 
behind the starting line. This will vary according to the 
type of start used by the sprinter. The rear hole should 
be slightly to the right of the forward hole and sufficiently 
to the rear to allow an easy, comfortable leg spread. 



SURFACE or TRACK 





REAR 



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the rear heel forward, because the upper part of the athlete's body should 
lean over the start line. When the back wall is inclined too much, as shown 
above, in order to get purchase or drive-out impetus, the foot is obliged to go 
back to the dotted shue position before the start can be made, thereby add- 
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Spalding's Athletic Libxary 79 



"ON YOUR MARKS" POSITION 

The sprinter should step easily into the marks and 
come to rest on the knee of the rear or right leg. The 
exact footspread is a matter of controversy and should be 
determined by each individual athlete. The old style start 
called for a position in v^^hich the rear knee failed to come 
up even with the front heel. Recent start methods ap- 
prove a position in which the rear knee is even with the 
heel of the forward foot or the middle of the foot. 

Advocates of a close-coupled start recommend a posi- 
tion which allows the knee to be placed even with the 
middle of the first foot, or as far forward as the toe of 
the front foot. A short, quick-striding novice undoubtedly 
can use the latter style to advantage, but a long-legged 
sprinter will do well to follow the more conservative 
method, if a comfortable position is desired. 

The short footspread has one advantage over the long 
spread in that it allows a quick striding action out of the 
holes, the knee of the rear leg simply being lifted upward 
and downward for the first chopped stride action, whereas 
the long spread requires a forward action, the length of 
which will vary with the footspread, before the knee can 
be brought up to the necessary elevation. It is neces- 
sarily slower in point of time. If care is not taken, how- 
ever, the short footspread will produce an upward bolt 
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Spalding's Athletic Library 81 



THE "GET SET" POSITION 

When this command is given, the sprinter should as- 
sume immediately a tense position, sustaining his weight 
by the hands, arms and forward or left leg. As has been 
explained, the rear leg and foot merely aids in the main- 
tenance of balance. The arms should be placed far 
enough apart to allow a free forward body action. If the 
hands are not separated to a sufficient degree an uncertain 
balance will result. If too great a spread is given, it will 
tend to hold the body too close to the ground, as the height 
of body elevation is gained by holding the arms and hands 
in a straight, tense position. 

Many starters lose this straight-arm-and-hand position 
by bowing the arms outward at the elbows, or by letting 
down on the palms of the hand. 

The rear knee should be lifted off the ground to a height 
that will allow a slight downward angle from the rear 
knee to the foot and the same slight drop from the neck 
to the back (this position will vary with the individual). 

Care should be taken to sustain the weight of the body 
by the fingers, rather than the upper portion of the hands, 
so as to maintain the tripod spread already described. 
Most sprinters fail to take advantage of this point. The 
body should also be brought forward to a point that will 
bring the head well over the start line. While in this 
position, every faculty should be on the alert to ancicipate 
the gun report. 




Carmen Smith, University of Wisconsin, co-holder 220 yards Conference record. — ^Thit 
pose approxi-mately conforms to every rule by which starting is judged. Any slight de- 
viation from a set rule does not necessarily detract from its effectiveness. For that mat- 
ter we do not often find two athletes, each having perfect form, of the recognized 
type, performing in the same identical fashion. This is due to physical variation. Note 
the straight-line effect from the heel of the rear foot to the back of the head and the 
extreme forward lean. This position is the result of a vigorous arm-swing to the front 
and rear, a "letting go" of the body and a driveaway action on the part of the left sus- 
taining leg. Lacking a proper arm-drive it would be impossible for the upper body to 
take a position from which the left leg, now to the rear, could take up the action. The 
proper knee lift and abbreviated first stride action are plainly shown. A longer stride 
would tend to produce a more erect position, and certainly would spoil the body angle. 
A fully extended forward arm-stretch will slow up the return action and often creates 
too much falling-forward action. This danger must be avoided as well as the tendency 
to bolt upright. This arm extension is reduced as the normal stride is resumed, that 
is, with each increased length stride. The second stride calls for the same high knee 
action and the same chopped stride. The added impetus will tend to slightly increase 
the length of the second step. The novice sprinter should carefully study the action of 
this photograph. 



Spalding's Athletic Library 83 

THE FINAL COMMAND OR 
GUN REPORT 

The body is propelled forward by a vigorous pushoff of 
the left leg and is aided by the left arm action, which 
goes forward vigorously in an upward forward movement, 
but partially flexed at the elbow, as in an uppercut blow 
in boxing. If the arm is fully extended, it tends to pro- 
long and accentuate the "falling forward" action. The 
right foot should be held firmly against the rear perpen- 
dicular wall of the hole prior to the final gun and should 
now be lifted upward and forward, assisted by the knee 
action (a sort of lifting push). 

It should be remembered that the first stride is short 
and chopped; therefore, as soon as the knee has reached 
the proper elevation, the foot should be jabbed vigorously 
downward. No attempt should be made to swing the 
foreleg and foot outward for a stride attempt, for if this 
is done it will tend to rob the starter of the extreme body 
angle which is necessary at this point. 

The right arm, which has been thrown directly back- 
ward, to the side, slightly flexed at the elbow, will come 
forward with the left leg action, as it succeeds the right 
leg action, after landing. The forward swing of this arm 
is also made with a flex at the elbow, so that full exten- 
sion will not slow up the return movement. 

The second stride will be considerably longer, and is 
designed to allow an almost normal third stride eflfort. 
The leg and knee action should be of the straightahead 
type and the hands and arms should follow the same 



Spalding's Athletic Library 85 

direct route, just missing the side of the body in the for- 
ward and backward swing. 

This form is not universally used, as a few prefer a 
cross-arm motion in which the left and right arms are 
thrown diagonally across the chest, which produces a 
pacing action. Those who use this method have a tendency 
to run in a more or less upright position and in reality 
gain the bulk of their power from their legs. Howard 
Drew was an excellent excellent example of this type of 
form. Arthur Duffey also recommended the same style. 
The majority of champion sprinters, American and 
British, use the straightforward arm swing. The fact that 
a certain champion, or group of champions, used a certain 
style should not influence a novice to a degree that will 
prevent his making the necessary personal experiments. 

The novice must learn to discriminate between the 
uppercut three-quarter arm extension arm swing that is a 
fundamental of "coming out of the start holes" and the 
abbreviated downdrop action of the sprint proper. As 
soon as a runner is in his stride, the forceful upward swing 
is abandoned for the down-chop, during which the arm is 
tensed. The muscles relax as the arm is lifted in a some- 
what elliptical swing to the "opposite-the-shoulder" posi- 
tion. This down-chop in itself is an aid to the proper body 
lean. The swing-up throws the body off balance and 
tends toward erect running. 




Joe Loomis, former National champion. Perfect body angle. iVote tlie straight line 
effect from the rear heel to the back of the head, the full extension of the rear leg, 
the foot position and the knee lift. A lack of body angle or erect or semi-erect run- 
ning, will handicap a track athlete in proportion to the lack of this vital fundamental. 
Many sprinters use a fair amount of thii forward body lean when coming out of the 
marks, but immediately abandon it as soon as they are well under way. It is true that 
the extreme forward lean it modified with the first four or five strides but the running 
angle for the race proper is approximately the same as shown in the illustration. 
Sprinters involuntarily adopt a long stretch stride and a more erect position when run- 
ning in the 100 and 220 events but hold to a true sprint form when covering shorter 
distances. On the contrary, sprinting form should prevail in all races up to the 100, 
possibly up to the 150 yard mark. Beyond this it is permissible to insert or combine 
with the sprint style, a sprint stride action. Note the right arm position. Although 
the arm perhaps is flexed to an unnecessary degree, thus bringing ihe fist too close to 
the body, it is approximately of the recommended style. From this position the hand 
and forearm can be chopped downward with maximum force and quickly, if too long 
a swing is not made. Only the elbow should go to the rear of the body. Fast driving 
leg-and-arm action is the secret of sprinting. 



Spalding's Athletic Library 87 



LEG ACTION 

In combination with the acquisition of the correct car- 
riage of the body and arms, the leg movement becomes an 
all-important consideration. Proper leg action imposes on 
the runner the necessity for a dovetailing of movements 
which must fit in perfectly as one of the cogs to the 
"engine" of the human machine. 

The knees must be lifted just high enough to warrant 
their position in forming with the body an angle of the 
acute type. When the knee is brought up at the begin- 
ning of the stride, the body poise will be such as to make 
for a "falling forward" movement. This will demand a 
necessary straightening out of the foreleg for the com- 
pletion of the stride. 

Great care must be taken toward the perfection of the 
foreleg action. In this is contained the ground-gaining 
elements, together with the desire for increase of stride 
without an unnecessary expenditure of power. 

On the other hand, the runner must be mindful of the 
need for striding just right. Care should be taken to cut 
of¥ a certain amount of the outward foreleg stretch, other- 
wise the landing foot will get ahead of the body and the 
necessary running angle and traction will be lost. On the 
other hand he must avoid "cutting off" the efifort of the 
foreleg by pulling it too soon, or before the whole striding 
efifort has been completed. 

He will expend as much power in "cutting ofif" his 
stride as if he were getting value received for the efifort. 
This false action will warrant a greater number of strides 




Allen U.,.„lring, Olympic 200 meter, champion. Woodring'g form, from the 
waist down deserves a close study, at it it illustrates perfect leg and foot action The 
nght knee has been lifted directly upward and it pointed directly ahead; the rear, 
or left leg is fully extended and it it evident that perfect body angle is being main- 
tamed, so that if a line were drawn from the heel to the head it would reveal a 
•traight line between those two points, with the necessary forward angle. This may 
be verified by laying a ruler, a sheet of paper, or any .traight edge on the figure to 
get the idea. Sprinting body angle demands that the upper portion of the bodv be 
well over the landing foot at the time of landing. The picture bears out this state- 
ment. The runner is landing well up on the ball of the left foot, which is pointed 
directly ahead. His arm action is not entirely suitable for sprinting, being more of 
tlie type used in easy striding. 



Spalding's Athletic Library 89 

being taken for a given distance than will be found to be 
the case if the full benefits of proper striding are obtained. 

He must place the feet on the track straight ahead — 
that is, he should receive all the benefit to be obtained 
through the spring, which is guaranteed when the stride 
is made with all of the toes aiding the ball of the foot in 
its movement. 

He must learn to run straight and true. This feature 
can be fostered through the medium of line running, with 
the feet alternately landing on either side of a line drawn 
for the purpose. 

The straight style must be maintained from the moment 
the "mark" is left behind. There must be no swerve to 
right or to left. The runner must come away from his 
mark "straight," and not with the feet six inches or more 
to the side of a line which marks a straightaway path. 




ji.^ hi. ossn ..|.r«n.T.- HI uiis l.ouk. aud nuw u uoled couch. W efers' slyle 
pertection of stride aud is well worth study by present-day runners. 



Spalding's Athletic Library 91 



STRIDE ACTION 

Sprinters often realize the value of a quick pickup or 
fast leg action, but underestimate the value of the down- 
ward movement which may be stretched outward, after 
the fashion of middle distance running, by allowing the 
foot and foreleg to go out to the front for an additional 
stretch, after the knee has been brought upward to a fair 
elevation, or by snapping the foot and foreleg downward 
and behind, after the knee action. 

The latter method will aid the maintenance of the nec- 
essary body angle and if performed vigorously will add a 
considerable amount of traction and forward momentum. 
The former will tend toward erect running and a more 
or less flatfooted landing effect, although it adds consid- 
erably to the length of the stride. 

The latter style is the preferable one, but care should 
be taken not to cut down the stride length to a degree that 
will prohibit a moderate stretch. The force of the down- 
ward shove and upward shove of the foot and leg will 
propel the sprinter ahead and allow a very fair stride 
length when running at full speed. This is particularly 
true of the sprinter who makes full use of his arms in 
conjunction with the leg action. 

It must be apparent to any novice that the kickup be- 
hind is wasteful in that it requires additional time and 
energy, as opposed to the knee action stride which simply 
lifts the leg upwards from its full extension to the rear 
and, when traction and elevation has been obtained, jabs 
it down again. 




LeConey of Lafayette, Intercollegiate iprint champion; illustrating stride action — In 
this particular picture, the form shown is subject to the following criticisms: 1. The 
position of the arms indicates that the runner is depending largely upon his legs for 
his speed and that he is only according hit arms a minor part in the general effort. 
In striding, the hands should be brought up to a higher position, usually to a point 
midway between waist and shoulder. In sprinting the hands go still higher, and at no 
time should they be lower than shoulder (or slightly under) height. The arm ii 
flexed at the elbow, to a greater degree in sprinting than in striding, when the hand 
goes farther ahead to harmonize with the leg stride. 2. The sprinter is leaning well 
forward, but the lean comes from the waist rather than from the rear leg. This can 
best be checked up when the sprinter or runner is caught with the rear leg still on the 
ground, prior to the start of the stride, but the general position of the body, legs and 
foot will also bring out the lack or presence of body lean. In full speed striding, the 
angle is apt to be straightened, as striding is primarily an exerciser to strengthen the 
leg muscles. Hence, the lack of body angle is not as serious in this department as it 
it in sprinting. It is principally mentioned to prevent the novice from getting the 
wrone idea. 



Spalding's Athletic Library 93 



THE ARM SWING 

In its relation to running, this particular effort takes on 
all the importance of the piston rod to the driving wheels 
of a locomotive. When properly executed in the forceful 
manner necessary, it is as productive of benefit to the 
user as is the correct use of the arms in boxing, where 
the short inside hook with either arm is effective in that 
it invariably finds a landing place on an opponent. 

While the sprinter's arm swing is not altogether of the 
"hook arm" type, in that the latter is a movement nearly 
perpendicular, it is a close kin so far as forcefulness and 
real action are concerned, and necessitates a movement 
which can be best described as a three-quarters forward 
motion. 

It is the exaggerated arm action of the street pedes- 
trian when he is on exercise bent and swinging along at 
a twelve-minute to the mile pace (try it and you will find 
it requires some arm swing), being comparable in that the 
movement is there without the forcefulness necessary in 
sprinting. 

The arm swing is a phase of the human mechanical 
action which is very much needed in running, the im- 
portance of which is generally overlooked. 

It can govern the rapidity of the pickup and the length 
of the stride in a manner which makes for the sort of 
progress desired and, when properly mastered, is a factor 
which makes for a continuation of the carrying through 
of a form which stands one in good stead when one is at 
the end of the tether as regards the necessity for the 
further expenditure of leg action. 




(A; Charleb faddock at the fifty yard mark., showing hif harnioniuus arm and leg 
action. Paddock's success can be attributed largely to the tremendous impact of each 
»tride. supplemented by an extremely vigorous downward drive. Note the upward 
knee lift, his forward body lean and his direct arm-and-leg action. His right arm 
swings straight ahead, while his left arm goei directly to the rear. An approximate 
"opposite-lhe-hip" and on a "level-with-the-shoulder" hand position is taken with 
each forward and backward swing. (B) Illustrating easy running action rather than 
sprinting. Paddock's leg power was a big factor in his record breaking performances; 
yet he could not be described as being exclusively a leg runner, because his upper 
body (torso) was called upon to do its share, too. This particular picture shows Pad- 
dock's wonderful lower leg development. A slight kick-up behind is in evidence. 



Spalding's Athletic Library 95 

How often have those who have attended athletic meets 
— being possessed of a critical eye — seen sprinters using 
"get there" arm swings which nullified perfectly good 
pickup and strong striding. These latter would have 
helped produce superlative performances had the upper 
body movement harmonized with the leg action. 

flow often have sprinters been seen "fighting" them- 
selves with arm swings which "got them nowhere" but 
really acted in curtailing the length of their stride because 
of in.orre-t body carriage, coupled with a pumphandle 
arm action ? 

The arm swing for sprinting which is advocated de- 
mands the use of a movement in which the fists are 
brought to the front in an uppercut swing, which ends 
just lower than the chin in the forward action, while the 
backward swing warrants the hand in being a trifle back 
to the side of the hips as the result of the rearward move- 
ment. 

Naturally, the swing must dovetail with the rapidity of 
the action of the pickup, with the weight distribution of 
the upper body so placed as to get value received for the 
result of the eflfort expended. 

It goes without saying that as in most cases of physical 
endeavor, the easiest way is the best. It is a certainty that 
the co-ordinated movements outlined will go farther 
toward getting results for those who acquaint themselves 
thoroughly than will be found the case when the usual 
slipshod methods are employed. 




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Spalding's Athletic Library 97 



THE 100 YARDS DASH 

No pace judgment is necessary in this event, as it is run 
at top speed from start to finish. A finished sprinter can 
judge his position without turning his head to one side or 
without letting up in his efforts to get across first. 

The first fifty yards is usually covered without particu- 
lar concentration upon any one point, other than getting 
there. From that point on, the effort becomes a strain 
upon the body and if the sprinter is not careful he is apt 
to lose his proper form. He should therefore concentrate 
upon his arm and leg action and body angle, even though 
he is passed at this stage of the race. 

This factor becomes increasingly important as the race 
nears its end, as the increasing physical demands are apt 
to offset the mental effect, and lost form will result. The 
sprinter should breathe through the mouth as well as the 
nose when running his race. Many track athletes assist the 
breathing action by expelling the breath violently, with a 
grunt. This often assists in the general effort, being 
timed to fit in with the downward arm action. Never 
attempt to run the 100 yards "with one breath" — a figure of 
speech. Many races are lost at the tape. The sprinter, 
therefore, never should slow up his action until the tape is 
well behind him. 

The finish judges, in event the race is close, are apt to 
select the man who appears to be ahead just after the tape 
is broken. A sprinter will unconsciously lessen his speed 
if he does not run to an imaginary point beyond the finish 
at top speed, regardless of his position in the competition. 







Howard P. Drew of the University of Southern California, equaling the world's 220 
yards record in 1914; time 21 1-5 seconds. Drew ran a remarkably fast 150 yards 
in this event and finished out the race with an easy stride action — coasting the last 
50 yards, as is indicated hy his lack of body tension. It is evident that he could 
have bettered his performance by a considerable fraction had he realized his fine 
condition. His nearest competitor was capable of running the distance in 21 3-5 
seconds. 



Spalding's Athletic Library 99 



THE 220 YARDS DASH 

Most one hundred yards men fail to realize the value of 
striding exercises and jogging when training for the longer 
dash, and as a result find themselves unable to continue 
on at full speed after the first seventy-five or hundred 
yards. 

For this reason, fev» champions hold records in both 
events and few sprinters perform equally well in the two 
races. Drew and Paddock made their best record in the 
"hundred" and then trained for the "two twenty," after 
realizing the difference in the two events. Both men were 
capable of running a faster "two twenty," in point of com- 
parison, than a "hundred," but seldom made an effort to 
go after the former record, A well trained sprinter 
entering both events should possess the ability to go 
through to the three hundred yards in fast time, and the 
ability to do this will assist rather than detract from his 
ability to run the century. 

There are several methods of running the longer event 
and it will depend upon the track available. A "two 
twenty" around a curve, in which each man has a handi- 
capped individual lane, makes it necessary for a sprinter 
to run through the first curve at fast speed, otherwise he 
may come out on the straightaway and find himself yards 
to the rear of a competitor running in the pole position, 
granting that he has an outside lane. 

The race is too short to allow much conservation of 
strength, unless it is run on a straightaway track, which 
allows a certain amount of checking up. Ordinarily, a 







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Spalding's Athletic Library 101 

fast sprinter will go out at a good clip for the first seventy- 
odd yards and will then stride easily but with almost equal 
speed to the one hundred and fifty yards mark, sprinting 
the balance of the distance. A strong sprinter with a 
lesser degree of speed is forced to make a sprint of it from 
start to finish. 

A sprinter is subject to a greater amount of leg and 
body weariness in this race, therefore it is essential that 
he retain his running form which will carry him along, 
after he has "run himself out." A "two-twenty" man 
never should attempt to check his speed before the first 
fifty yards, as this distance can be covered at top speed 
without loss of stamina. The foreleg action differs from 
that used in the hundred, as greater stride length is of 
value when striding through the middle section of the 
race. The foot and foreleg, therefore, are thrown forward 
to a greater degree, although not to a degree that will cause 
an upright body position. Hip action plays an important 
part in this stride-movement. 

A novice possessing mediocre speed but possessing ordi- 
nary qualifications, including plenty of stamina, can best 
prepare himself for competition by developing his mechani- 
cal start and sprint action. If he can stay within shooting 
distance of the leaders by sheer nerve and leg strength, his 
ability to shift into a mechanical sprint finish will speedily 
make him a formidable antagonist, as most two-twentv 
men finish up with the slower stride or running style. 



Spalding's Athletic Library 103 



GENERAL SUMMARY 

As has been pointed out in the Pubhshers' Note, it is 
obviously impossible to present a programme of instruc- 
tion that would be uniformly recognized as standard. Inas- 
much as athletic form is an individual matter, rather than 
general, it is apropos to mention that even in certain cases 
it may be advisable for a coach to disregard a recom- 
mended practise, if the procedure does not apply to the 
athlete. 

Certain points in this textbook are particularly debatable, 
and for this reason it may be wise to briefly discuss these 
points so that the reader will at least have a majority of 
the facts at his disposal before he undertakes the develop- 
ment of a standardized procedure. 

1. The hand action in sprinting — Several champions 
use the open hand action; others the semi-clenched, or 
fully clenched action. As a rule the latter is preferable, 
not only at the start but throughout the full sprint. Over 
longer distances, its value decreases and in the regulation 
distance events it may prove to be a distinct handicap. In 
the 220 yards the fully-clenched hand should be used com- 
ing out of the marks during the initial sprint and should 
only be relaxed to a semi-clench when a stride gait is taken. 

2. The Itand position in starting — The tripod position, 
while recommended and stressed, may, in numberless 
instances, be less practicable than what may be called a 
semi-tripod. In this style the thumb is held up to the start 
line with the first finger (instead of being dropped to the 







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Spalding's Athletic Library 105 

rear). The body weight — as in the tripod — is sustained by 
all of the fingers and the thumb, but is liable to be con- 
verted into a non-recommended position if the little finger 
is lifted off the track, thereby throwing too much weight 
forward and placing a strain on the wrist. In short, a 
recommended position is one that will permit the arms and 
wrists and fingers to hold up their share of the body weight 
when the "Get set" position is taken. 

3. The first step out of the marks — A chopped initial 
stride has been recommended because most sprinters make 
this a stretch effort. This does not mean, however, that 
certain types of athletes should exaggerate or even stress 
the chop, for a natural effort on their part may produce 
the desired effect. Actually, a sprinter should be permitted 
to use a substantial step-out effort if it does not destroy his 
full forward lean and if it does not throw too great a strain 
on his rear sustaining leg. All these factors must con- 
stantly be taken into consideration. A close coupled (short 
and stocky) sprinter, with a considerable amount of mus- 
cular development, or perhaps any sprinter who owns a 
strong pair of legs, has a great deal of leeway in this and 
other features of what is considered correct form. One 
of our greatest exponents of sprinting in discussing this 
phase describes his form as follows : 

"Upon taking the *On your marks' position I immedi- 
ately lean well forward, with my weight distributed be- 
tween my arms, hands and forward leg, so that taking the 
'Get set' position merely necessitates raising my back to the 
desired height. My first step out of the marks is not a 
chopped stride but a natural step-out with the leg well 
under the body. This step or stride is about three feet 



Spalding's Athletic Library 107 

long, ahead of the start line. In reaching for this first 
stride, the forward foot should not at any time be more 
than six or eight inches above the track. This method is 
used for the first three strides, although, of course, the 
foot will be higher from the track on the second and third 
strides. The athlete should keep down and make this 'get- 
away' a sort of *shoot-out' from the holes during the first 
three strides and will take his full sprint style in about ten 
yards. I find, by comparing this style with the chop style, 
that three of my strides will equal four chopped strides. 
This system, I believe, will work out with all types of 
sprinters and should get the sprinter into the running more 
quickly." 

The foregoing statement proves the value of this method 
and for this reason the novice should devote some thought 
to the several methods instead of arbitrarily selecting one 
particular style. The exact length of the first stride will 
differ with the leg length of the athlete; hence no specified 
distance can be laid down. The height of the foot lift 
during the "come-out" will also vary. A high knee action 
will accentuate the height while a kickup-behind action will 
bring about an opposite condition. Too much height will 
prolong the suspension, however, but some height will add 
to the foot impact and will give traction and drive. The 
exact combination can best be determined by experimenta- 
tion. 

4. The arm action while sprinting — The stiff-arm 
uppercut punch used in coming out of the marks has been 
standardized, but there has been a great deal of contro- 
versy about the lifting arm-swing, with the emphasis on 
the forward swing, and the driving, pulling arm-swing 




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Spalding's Athletic Library 109 

which depends upon the down drive. Records have been 
made with both styles and this situation will continue. If 
an athlete uses a high knee action, then the down drive is 
the thing; if he uses a stretched ground gaining stride, 
then the swingup is best suited to his style. The oblique 
arm action, w^hile still popular, cannot be compared w^ith 
the straightahead arm action, but it will always find a 
certain amount of favor with strong natural sprinters. 

5. The finish action — In a few words, any finish action 
that tends to force the torso or upper body forward with- 
out undue loss of balance is desirable. The jump finish 
will always be used by a small percentage of sprinters. 

6. Race strategy — In the 100 yards event only one type 
of race may be run, as it is an intensive action all the way. 
The 220 yards event, however, may be run according to 
several plans. This can best be determined by the athlete 
or the coach, and the latter should be governed by the 
ability of the athlete. For instance, a 440 yards man is 
not advised to make a sprint of his event, and yet a recent 
national championship was won by a man who sprinted the 
entire distance. 

7. Knee action — A well defined knee lift has been rec- 
ommended, but certain types — by reason of their physical 
conformation — will find it difficult to attain a high stand- 
ard of action. Such individuals, when the deficiencies or 
form faults are inherent, should attempt to develop a 
compromise action which will make up in effectiveness that 
which it lacks in technical form. 

8. Stride action vs. sprint action im competition — Much 
of the criticism in the analysis of the illustrations has 
been directed toward the apparent users of what has 



Spalding's Athletic Library HI 

been called a "middle distance" or stride action, the sug- 
gestion being that a true sprint action would be more desir- 
able. Actually the criticism may be unwarranted, for many 
of the athletes designated as showing faulty action are 
known to be exponents of good style. This point has been 
taken care of in the Publishers' Note, but added emphasis 
is not out of order. The purpose of this repetition in 
analysis is to form in the mind of the beginner a picture 
of sprint form and of stride action, so that he will not 
slavishly imitate the photographic action of the pictured 
champions unless the form is beyond criticism. In the 
past too much has been taken for granted and too much 
style credit has been given to champions who have forged 
to the front by reason of their physical and mental qualifi- 
cations. 

The pros and cons of many points could be discussed in 
a like manner, but the foregoing may serve to clear up any 
dissension that may arise by reason of certain arbitrary 
selections and recommendations. Roughly speaking, the 
points that have been put forth concerning body angle, 
value of straightahead action, ball of the foot landing, cor- 
rect foot position, relaxation of certain parts of the body, 
the value of action that is not wasteful of energy and other 
specific matters that have been brought to the reader's 
attention may be accepted at their face value, for these are 
common sense fundamentals that cannot well be denied by 
any school of form. The experienced sprinter is not urged 
to throw overboard his own ideas, nor should the beginner 
accept blindly the theories that have been set forth in this 
textbook. It is always wise to first weigh all of the avail- 
able evidence and accept only that which appears to agree 
with common sense principles. 



Spalding's Athletic Library 113 



CONDUCT BEFORE RACE IS CALLED 

Many athletes make a great mistake by walking about 
the field before competition, and generally exhaust their 
physical and nervous energy before their event. A certain 
amount of nervous excitement will aid a sprinter, if con- 
trolled. Talking with wellwishers and amateur advisers 
tends to confuse, and certainly exhausts the competitor. 

The sprinter — or any track athlete — should make a 
point of keeping to himself before he actually takes to his 
marks. He should get to the training quarters in ample 
time for a rubdown and a short jog down the track, sup- 
plemented by a few short easy starts. He should then 
return to the quarters and should lie down quietly until 
the first call is given for his event. 

A quick rubdown should precede his second entrance 
to the track, which should be followed by a second jog 
to the "hundred" and a slow walk back to the marks. Two 
or three easy starts should be followed by a fast start and 
a vigorous short dash (the amount will vary). 

In the meantime the track position will be awarded and 
the sprinter may dig his start holes. Having carefully 
tested them for comfort and stability he should come out 
of them several times before getting down for the actual 
competition. H he has timed his preliminary workout 
carefully there will be no useless waiting about for the 
officials and competitors. 

li the men are called ofiF the marks for jumping or 
nervousness on the part of one or several sprinters, he 
should leave his marks and jog about until completely 



Spalding's Athletic Library 



115 



relaxed from his former "Get set" position. Many sprint- 
ers make a mistake by remaining in the "On your marks" 
position until the remainder of the sprinters are called 
back for a second start. False starts often tend to unbal- 
ance the novice sprinter and such a raw recruit will find it 
hard to concentrate on the gun. An effort should be made 
to cultivate an even temperament. 

The same general procedure should be followed after the 
preliminary and semi-final heats and all energy conserved 
as much as possible for the culmination of the event — the 
final heat. 




Fiiiivh <.r NatioiKil ( (.ll.-i.il.- \ \. . li.iiripi..n-hii.>. l'»Ji: 100 >ard- run. u,,ii l.> 
Clarke. Johns Hopkiii> ; Tvkle. I'liiiliU'. swond; ^ ittiiiaii. Michigan, third.- The 
Purdue sproiter, ?econd from the right, shows the be=t finis-h form, as is evidenced 
by the position of his body and forelegs. The former could be improved upon but 
the latter is exceptionally effective. An additional upper body lean would bring him 
several inches closer to the tape and such an upper body reach often means a 
victory. Clark, wearing a dark shirt, in the third lane from the pole, is using a 
slrertch stride of a type that is valuable in the longer runs, and especially so in the 
middle portion of the 220 yards run. Dropping the hands below the waist line (by 
eliminating the necessary bent arm position) is equivalent to giving away a handi- 
cap. Note that the sprinter on the left is guilty of this form fault. When the arms 
fail to drive in harmony with the legs it works a hardship on the latter members, 
for the legs can only drive effectively when they have the harmonious co-operation 
of the arms. 







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Spalding's Athletic Library 117 



THE MOST PERFECT STYLE OF PICKUP 

Sprinters, middle distancers, or distancers, all will lina 
the instructions on previous pages of benefit if put into 
use. While such running tactics will be sure to put "bot- 
tom" in the sprinter and warrant him in being able to 
continue his pickup and strengthen his striding for an 
increase in length at no appreciable expense of power, 
they will also be of untold benefit to those who take up 
other departments of running. 

For the man who must at some period of his racing 
conserve his pace they will be found invaluable, in that 
they teach the "jump" (a quick burst of speed), which may 
be found extremely needful when the finish of a race is in 
sight and some other runner attempts to anticipate the 
stage when a runner must give up his best. 

Interspersed with the work outlined the athletic student 
can give serious attention to furthering his competitive 
interests through the medium of sprint running solely. It 
is very much to be desired that he run when he can with 
someone as fast, if not faster, than himself. 

He must at all times insist, in the matter of starting 
practise, on being held long enough to show that he can 
stand still, a custom which is quite foreign to the tactics 
of most sprinters. He must not permit himself to get 
accustomed to the "Get set ; bang" system, which has been 
the ruin of many prospectively good sprinters. 

Rather than be "fired ofY" his mark he would be better 
off in training alone, "setting" himself and holding his 
position a reasonable length of time. He could approx- 




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Spalding's Athletic Library 119 

imate in his mind's eye the interval he had seen elapse in 
some important event at which he may have been fortu- 
nate enough to be present, but if he never has had this 
opportunity he might figure on, say, two seconds between 
the command and the firing of the pistol. 




Finish of 100 yards run. Southern Relay championships; won by Chandler of 
Cleinson — The winner appears to be using the non-recommended full-arm swing 
rather than the flexed arm action that is a fundamental of sprinting. Often the 
camera will show apparently poor arm action, with the arms meeting between strides 
in front of the body, when, as a matter of fact, the runner actually may be an 
exponent of the best recommended style. These analyses, however, are made on 
the basis of the form shown in the illustration, regardless of the reputation of the 
competitor or of his actually known form. It is only by these minute criticisms of 
apparent faults that the novice can gain an idea of what he should do and what he 
should avoid. In the above instance, had the sprinter been using good arm action, 
both hands would properly meet midway between the hips and the shoulders. It 
will be noted, however, that both hands are close to, and approximalely opposite, 
the hips. The second (rear) man from the left is losing traction by reason of his 
foot position and he is employing a middle distance stride. The third sprinter 
from the left also shows the right sort of knee-and-leg style and has excellent body 
angle. The fourth athlete is using an elongated stretch which slows up his action, 
even though it gains ground. The runner on right is using an oblique arm-swing. 




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Spalding's Athletic Library 121 



A POOR PRACTISE 

There is little doubt about the crouch style of footrace 
starting being a yard and a half advantage to the present 
day sprinter as against the obsolete standup method, 
which is now used only by distance men. The difference 
in the starting system undoubtedly accounts for the some- 
what general betterment in the matter of times returned 
nowadays for short distance running events. 

While the successful use of the crouch is absolutely 
necessary if the runner is ever to get anywhere in the 
sprinting game, some of the methods for its acquisition 
go far toward nullifying the benefits which should be 
derived. 

These have to do with the smart practise of trying to 
"beat the gun," this idea being probably brought about 
by lack of confidence in the pistol firer and the knowledge 
that he is as liable to "fire" someone else off. 

Such tactics should be foresworn directly they suggest 
themselves or are suggested by someone else. In his 
training the average runner desiring starting practise is 
usually compelled to enlist the services of anyone who can 
say "Get set" in the event of a pistol not being forth- 
coming. 

This particular scheme, viz., that of asking anyone to 
"give the word," has been productive of more trouble- 
some men on the mark in regular competition than can be 
assigned to any other reason. In most cases the "starter" 
knows nothing about what he is trying to do, and with any 
and all those who are having a "go" trying to get away 



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123 



first, the real sprinter ot the outfit is worse off than if he 
had no starting practise at all. 

The consequence of such "starting" is that if the one 
giving the word does say, "Get set, go," the words follow 
almost simultaneously with most of the runners "on the 
move," or "bursting over." 

I'lie result of this type of starting practise is most 
harmful, and men desirous of improving their records 
would be 'more intelligently served if they went off by 
themselves and threw up a missile to be used as a starting 
signal. 




i.™>- ... ,««" 



Finish of A.A.U. national senior 100 yards championship at Chicago, 1923; won by 
Loren Murchison, Newark A.G. The form of the winner (second from left) is 
exceptionally fine. Note that his body gives the appearance of being a single driving 
unit. The slight chin lift is a part of his finish action and therefore cannot be 
criticized. He is driving off the toes of his rear foot and his rear leg is fully 
extended. He is using excellent knee action and there is no evidence of a kick-up 
behind. In general, he is using straighlahead action. The other competitors lack 
body angle (forward lean) . Several of them show a flatfooted landing ; one shows 
neck tension. Few sprinters possess the harmonious action that is evident in the 
above illustration of Murchison, and their legs, arms and bodies, rather than 
working together toward a common end, give an appearance of individual action, 
each section of the body being intent upon its own business instead of being con- 
cerned with general efficiency. 




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Spalding's Athletic Library 125 

TRAINING 

PERFECT CONDITION NEEDED 

The perfection of physical condition is as necessary for 
a sprinter as for those who participate at longer distances, 
and it will not do to fancy that one can indulge in immod- 
erate eating and drinking and bring out his best form at 
even 100 yards. Still, anyone who at ordinary times fol- 
lows common sense rules in the matter of food will find 
that he is aiding himself materially in the matter of 
getting — and remaining — fit. 

As a general thing, it is not practicable to run six days of 
the week. The distances are such that not much is taken 
from the athlete if the work is along proper lines, but a 
general tendency to overwork and the mental reaction is 
apt to produce staleness. A six-day training week was 
formerly considered to be the correct training method and 
is a throwback from the oldtime professional system. Of 
recent years there has been a decided tendency toward 
underwork and, during the competitive season a three or 
four-day week is sufficient when finished up by hard Sat- 
urday competition. 

In view of the fact that while on the training track a 
good deal of the time is spent inactively — lolling about 
between dashes and the like — one should be careful about 
the attire. It is advisable to be warmly clad so as to 
offset the tendency of the muscles to become chilled. The 
bane of sprinters is bad tendons, and as there is invariably 



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Spalding's Athletic Library 127 

quick action demanded of the muscles in sprinting, it is wise 
to make sure that the proper prehminary work has been 
attended to. 

Training is always more pleasant in company, and the 
athlete should always make it a point to have someone 
train with him. Both will benefit by the rivalry which must 
ensue if they are of like parts, but care must be taken that 
this rivalry does not induce a desire for racing. 

It is advisable to have someone who knows the rules of 
the game take care of the starting practise, which should 
be held with the aid of a pistol, the firer of which must be 
insistent that the men hold their marks. 

Care must be taken by the starter to see that the runners 
are not "fired off." The admonition, "Be steady," should 
be the watchword of the athlete who intends to get all the 
good there is to be had from starting practise. Too much 
of this starting practise is to be condemned. The present 
style of start exerts a big strain on the muscles of the 
thigh and, in combination with the tremendously fast 
pick-up action, is conducive to breakdowns. 

Many sprinters suffer considerable pain and incon- 
venience from such strain. If one has the misfortune to 
hurt the muscle referred to, it is suggested that he quit 
training and rest up, as that will be the only way out of 
the difficulty. 

In training, therefore, be careful not to overdo the 
starting work. After whatever is done in this line, plenty 
of time should intervene, so that one is as near normal as 
possible. As a general proposition, trials against a watch 
are the next thing to a delusion and a snare. 



Spalding's Athletic Library 129 



PRELIMINARY TRAINING 

As has been stated, the sprinter should make a definite 
effort to ehminate any faults; in the early part of the 
season at least three or four weeks should be devoted 
to various mechanical exercises v^hich will assist in form- 
ing correct habits. During this period no attempt should 
be made for speed or fast starts. Stride length and ease 
of movement are dependent upon the hip and knee move- 
ment. The development of an exaggerated high knee 
action during the preliminary period will tend to increase 
the stride length, by giving the foot and foreleg time to 
reach out for additional distance. The same effect can be 
gained by increasing the circular hip action and striding 
from the hips. A combination of both is therefore helpful. 

Every sprinter should make an effort to increase his 
length of stride without paying any particular attention to 
speedy pickup. While doing this, an attempt should be 
made to maintain a certain amount of body angle. Bound- 
ing exercises, or exercises which tend to make an easy 
and yet forceful foot landing, should be practised dili- 
gently, particularly if there is a tendency to pound the 
track in a stiff-legged non-relaxed manner. 

After the muscles have been well stretched by these 
exercises, they may be forgotten for the time being and 
full attention should be given to sprinting form. The ex- 
aggerated habits learned during the preceding month will 
take on a conservative tone, but tend to produce a cleancut 
and more emphatic stride effort. Many sprinters take a 
few exaggerated knee exercises before competition, so 



Spalding's Athletic Library 131 

that the leg muscles may accustom themselves to the 
strain. 

A prominent champion who always takes a great deal of 
care when getting ready for a racj follows pretty much this 
procedure: Prior to taking his marks he first will run 
through a few bounding exercises, then stand in a station- 
ary position and snap his knees upward, almost hitting the 
chin, which is inclined forward with the upper body, and 
will finish by striding easily, paying particular attention to 
the loosening up of his upper leg mus(,les and foreleg 
stretch. When sprinting at full speed, however, he jabs his 
foreleg backward and down, in an emphatic manner, keep- 
ing the body well ahead, and it is doubtful if any contem- 
porary or past champion has made greater use of a forward 
arm-and-shoulder action, which is continued up to the finish 
line. His entire leg-body-and-arm action is intensely vig- 
orous, every portion of the body making a co-ordinated 
effort to aid the forward momentum. 

Every sprinter should take a certain amount of jogging 
throughout the season and especially at this time. The jog 
effort should take on an extremely slow "shack," without 
much attention being given to arm or leg action. This can 
be taken care of in the striding exercises and mechanical 
stunts. A sprinter can assimilate any amount of this 
sort of jogging and if taken at a three-minute- to- the- 
quarter pace, it will tend to build up the athlete, in so far 
as weight, endurance and condition are concerned, whereas 
if a fast jog is taken — an excessive amount — it will tend 
to wear down the physique. 

The athlete should definitely outline his work and if leg 
strength, wind and condition are desired, the slow gair 




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Spalding's Athletic Library 133 

should be used. If striding strength is lacking, the former 
workout should be supplemented on certain days by a 
limited amount of three-quarter speed striding. An occa- 
sional quarter at half speed, with a fast finish, will also 
assist. He should never attempt to combine stride work 
and jogging in the same workout, however. 

Sprinters are particularly subject to muscle and tendon 
strain, and scarcely a season goes by that some promising 
performer does not go into the discard by reason of a 
pulled muscle. This is due to the intensive strain placed 
upon the leg muscles at the start and throughout the race. 
Every novice or competing sprinter should go through a 
set of stretching exercises before taking to the track. If 
the muscles are stretched carefully before using them, 
they will not suffer from the later strain. 

Lifting the knee upward and pressing it against the 
chest is one method. Bending over at the waist and touch- 
ing the floor with the tips of the fingers without bending 
the knees is another. Bending down on the knees or rais- 
ing to the tips of the toes will also stretch the running* 
muscles. Holding the leg off the floor and shaking the 
muscles vigorously will also loosen them to a considerable 
degree. Any number of stretching exercises may be de- 
vised to guard against broken or pulled muscles. 

After such exercise follow by a thorough massage or 
rubdown, taking care to separate each principal muscle and 
carefully working out the sore spots. Pounding is useless 
and is apt to be injurious. Slapping the surface of the leg, 
a common practise, will warm up the exterior body 
slightly, but has no real value. (Useful information on 
this subject can be acquired in Dr. Hutchins' answers to 
questions on page 240 of Appendix.) 



Spalding's Athletic Library 135 

The trainer should also supplement his rubbing with 
vigorous shaking exercises. After this precaution, the 
sprinter should walk slowly out of the training quarters 
(running out at full speed is a common practise and is most 
injurious) and drop into an easy, slow jog about the track, 
stretching the muscles by slow degrees. After completing 
a slow quarter the runner should walk a bit and then take 
a fifty-yard stride at half speed before taking to the marks. 

The first starts should be taken easily, without a gun or 
hand clap, and without much tension. If the day is cold 
or raw it is well to forego all starting. Three or four 
easy starts always should precede any competitive starting. 

The foregoing precautions may appear to be unneces- 
sary, but require little additional time, and if followed 
out faithfully there will be no broken down useless sprint- 
ers. A sprinter will often go direct from a classroom and 
attempt to call upon his muscles after they have been 
held in a cramped position and as a result will be out for 
the season. He may have taken a motor trip in the same 
cramped position, or he may have been sitting on the 
bleachers. Any one of a dozen mistakes will bring about 
the same result. A great many track athletes work out 
for a while, and then sit down on a bench to cool off, for- 
getting that the muscles are taking on a cramped, chilled 
position. A subsequent start or sprint without properly 
warming up, will often prove injurious. Work out, there- 
fore, on a careful schedule, and in general make it short 
and snappy, even though the day may be warm. Sitting 
on the damp ground or grass is equally injurious. 





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Spalding's Athletic Library 137 



PREPARATION FOR THE RACE 

Generally speaking, a track athlete will require not less 
than two days' rest before competition. This may vary 
slightly during the season. The legs require a great deal 
of rest and the slight value of an extra day's training 
cannot compensate for the lack of leg spring and mental 
vigor which comes with sufficient rest. 

Plenty of sleep is an essential part of the training 
schedule. A minimum eight hours should be allowed. 
Inasmuch as the excitement of a coming competition has 
a tendency to upset the athlete, care should be taken to 
undereat rather than load the stomach with unnecessary 
food. 

If the meet takes place in the afternoon, the sprinter 
should get up at his regulation hour, eat a light break- 
fast of the usual type and should then keep off his feet 
until the hour of competition. A light lunch should always 
be provided, taking care to allow several hours for diges- 
tion. Any light food will do. 

There are two types of competing athletes — those who 
refuse to think of their event and those who concentrate 
upon it. The former should not remain alone, therefore, 
but will be better off in company with others. The latter 
class should keep to themselves. A sprinter should radiate 
confidence always when in company with his competitors, 
as this attitude of indifference means a great deal from a 
psychological standpoint. 

The sprinter should provide himself with several pairs 
of shoe laces and should be sure that his sprinting shoes 




U« H u ~ « 



Spalding s Athletic Library 139 

are in good condition. When possible, a sprinter should 
possess two pairs, if entered in both races. A muddy, 
wet track may waterlog a single pair and make them unfit 
for later competition. 

Sprinters and other athletes as a general rule spend too 
much time, either from the field or from the windows of 
the training quarters, in following the other events. An 
athlete should never attempt to play the dual role of spec- 
tator and performer. A seasoned campaigner will spend 
the interim between events by resting and is satisfied to 
get the results from the morning newspaper accounts. 

If training quarters are not available or conveniently 
located for visiting athletes the sprinter should make a 
point of providing himself with a number of blankets, so 
that he can keep himself well covered between events. 

The greatest single danger in training is overwork and 
it is certain that a large per cent of our track and field 
athletes enter competition in poor condition. Overwork 
either produces physical inertia or mental distaste, or a 
little of both. This condition is called staleness. Rest is 
the only medicine or antidote. 









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Spalding's Athletic Library 141 



CARDINAL POINTS OF TRAINING FOR 
THE BEGINNER 

One who desires to be a good athlete must first and fore- 
most learn to train. He must learn how to take care of 
himself under training. The following pages deal only with 
these general rules for taking care of the body when one 
"goes into training/' as it is called, for any athletic event. 

Before a man begins systematic training he should ask 
himself the following questions : 

Have I a constitution strong enough to train in this 
athletic event without risking my health? 

Have I strength of will to be able to train fully and 
to be able to profit by its training? 

What sort of body exercises do I need most? 

How should I train in order not to risk my health? 

Every young man who desires to take part in athletic 
events should always remember that if he trains carefully 
he can train harder without the danger of any bad results. 
Before he begins his training he should consult a physician 
and assure himself that he is not suffering from any sick- 
ness or weakness whatsoever. He must be in the best of 
health to be able to take part in training or athletic games. 

Having assured himself that there are no defects in 
his constitution he can without fear begin his training. 




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Spalding's Athletic Library 143 



REAL TRAINING WORK 

By the time the athletic youngster has got his under- 
pinning and general makeup in what may appear as satis- 
factory shape, he should be able to do some real training 
work. After a proper attention to the details of running 
form he should be in line for the serious side of sprinting. 

His preliminary endeavors in quest of style (form) 
should have been such as to warrant an ease of movement 
from every standpoint, which will demand no undue ex- 
penditure of power and guarantee him a success which 
might be denied him were it not for the fact that he was 
possessed of the proper fundamentals. 

It is well for runners of all types — sprinters and dis- 
tancers alike — to essay in their preliminary running the 
traveling of distances in excess of those which they may 
intend to run in competition. This will serve to promote 
the stamina which will be found needful, together with 
the other forces which will perfect the continuity of 
pickup, so necessary in sprinting. 

Sprinters, that is, those who have decided on distances 
up to the limit of 300 yards, should undertake jogging work 
up to half a mile or thereabouts at a pace where the 
running form always must be the main objective. 

There should be no inclination during the early stages 
of training to rush one's preparation, and, furthermore, 
no attempt at fast work at the distance decided upon, the 
purpose of the work being solely to make for a striding 
action which is natural and as near as possible to the form 
desired. 



Spalding's Athletic Library 145 

A good idea in connection with this phase of training 
work will be found in changing pace frequently during 
the jogging jaunts of half a mile previously suggested. 

This involves more stamina than is needed for the uni- 
form striding which will be used when one runs the dis- 
tance well outside what he might do if he were running 
against a watch. 

This particular bit of training work, while a bit more 
strenuous than that where the pace is even throughout, is 
of the type which combines the real sprinting action and 
that of its near relative, the striding efifort. The com- 
bined use of these in moderation as suggested, will serve 
to fit a man for whatever distance he may have in view 
-quicker than sustained efforts against either man or watch. 

It consists of nothing more nor less than use of the 
striding style for one hundred yards or so, after which 
a change is made to the true sprinting action for a "burst" 
of twenty-five yards. With this intermittent pace great 
good can result, but care must be taken in the matter of 
slowing up gradually at the finish of each "burst." 

This phase of running will be found exacting and it will 
depend upon the runner to see that he is not "pulling his 
cork" by carrying the idea of long sustained sprint pace 
too far. 

In most forms of training, work of a running nature, 
excepting a real trial or against another runner of pre- 
sumed equal caliber, should be at all times along lines 
which would warrant a repetition soon afterward if 
necessary. 

All the while the runner is trying to conform his work 
to the ideas outlined relative to style, he should be making 



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Spalding's Athletic Library 



147 



play of his training efforts. While it is true that the athlete 
should be serious in his intentions, the more he makes of 
the play side of the sport the better he will be off when the 
time comes for him to ask his muscles the all-important 
question as to whether they are to respond satisfactorily 
or not. 




J. Walsh, New York Athletic Club, former national 440 and 880 yards national champion, illus- 
ating the old style extreme foot ipread. Prior to 1900 a majority of our best track performers 
jfied a similar "get set" position and any deviation from such an approximate position was con- 
Idered to be poor form. At no time was the rear knee allowed to go farther ahead than an 
iposite-the-heel-of-the-forward-foot position. Since that time the rear knee has been brought 
[leadily forward and today many of our best sprinters prefer the short footspread start, with the 
f«r knee opposite the toe of the forward foot and in some instances ahead of the toe. Both 
slremes may work to advantage in certain instances but it is recommended that the uninstructed 
»vice shall adopt a compromise position, so that the rear knee will be opposite the instep of the 
ard foot, for from this position any type of runner will be able to make an effective start. 



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Spalding's Athletic Library 149 



SUGGESTED TRAINING SCHEDULE 

It is, of course, understood that the following suggested 
schedule of training is based upon the capabilities of the 
average athlete. Other circumstances enter largely into 
the matter, such as geographical location, prevailing 
weather conditions and, lastly, the characteristics and tem- 
perament of the individual athlete. Naturally, the strong, 
sturdy type of sprinter will need less of the stamina 
producing exercises and more of the quickening work. 
On the other hand, the quick, nervous, alert runner usually 
requires a systematic preparation for endurance. This 
schedule, while hardly practicable in certain respects — so 
much time being devoted to preparatory work — is theoret- 
ically sound, and any competitor can select from it a work- 
ing programme that will suit his individual requirements. 

There is a keen feeling among experienced coaches that a 
word of warning to the tyro coach and inexperienced ath- 
lete concerning the need of caution and conservatism in 
early season training is always in order and for this reason 
the suggested schedule has stressed that phase of the ques- 
tion strongly. Usually a coach takes up his action work at 
the earliest possible moment, for the shortness of the sea- 
son often makes this policy imperative, but only a thorough 
student of condition is qualified to shorten this prescribed 
preparation. Others less experienced are urged to bear in 
mind the importance of a training schedule that will build 
up the physical body to a point of safety before undertak- 
ing the strenuous demands that are a part of competitive 




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Spalding's Athletic Library 151 

athletics. Common sense logic, after all, is the basis of 
intelligent training. 

i First week- FIRST MONTH. 

j From one to three laps (quarter-mile track) each day, 

I using extremely slow jog pace, preferably interspersed 

j with short walks. No sprints or starts. 

j 

I Second week — 

i Mechanical stretching exercises in moderation for form 

: on Monday, Wednesday and Friday, concluded by one or 

i two laps of jogging. 

On Tuesday, Thursday and Saturday one or two laps of 

easy jogging plus one or two laps of half -speed striding. 

No sprints or starts. 

1 Third week — 

Same as previous week save that exercise period can be 
lengthened and the half-speed stride gait may be occasion- 
ally increased to a three-quarter speed stride gait. No 
sprints or starts. 

Fourth week — 

Same as third week insofar as exercises and jogging pro- 
gramme is concerned, but stride and fast jog work may be 
interspersed with 220 yards of pickups, after the sprinter 
has warmed up with a few stretching exercises and several 
easy laps (the amount will depend upon weather condi- 
tions). 

A "pickup" is a short burst of sprint speed from a run- 
ning start begun and ended gradually. The actual burst of 
speed — or pickup — should at this time only cover about 



I « g «^- B" 3 

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Spalding's Athletic Library 155 

twenty or thirty yards. The sprinter then jogs forty or 
fifty yards before starting another burst. The sole purpose 
of this preliminary work is to prepare the athlete's muscles 
for the more strenuous sprint work and to instill some idea 
of form as well as to give a certain amount of all-round 
stamina. 

SECOND MONTH. 

It is particularly essential that the daily work be preceded 
by a series of stretching exercises, of the type recom- 
mended in the text. Adherence to this rule will greatly 
diminish the number of strained tendons and pulled mus- 
cles that are inevitable when an athlete attempts track work 
without this precautionary preparation. 

First week — 

Weather permitting, the sprinter may now devote at 
least three days a week (every other day) to the mechanics 
of starting, but without using gun starts. Taking the posi- 
tion and getting out of the marks easily will suffice. Con- 
siderable time may be spent on this department if a sensible 
programme — one that is not overdone — is followed. Two 
days a week — for instance, Tuesday and Thursday — should 
still be devoted to half and three-quarter speed striding, 
commencing and ending with an easy jog. No work on 
Saturday. 

Second week — 

Same programme as first week (of second month). 
Actual speed starts may now be taken over 20 and 30 
yard distances on sprint days (Monday, Wednesday and 
Friday). On Tuesday a three-quarter speed stride over 



Spalding's Athletic Library 155 

the 100 yards distance. By "stride" is meant a running 
effort which demands the full use of the foreleg stretch 
and arm swing (explained in detail in first chapter of this 
book) . This distance may be repeated after a short rest. 

On Thursday a 220 yards half -speed stride may be 
taken twice. No work on Saturday. 

Third week — 

Same as previous week, save that sprint work may be 
increased to 50 yards distances or slightly longer. 

Fourth week — 

Continue with work of third week except that sprint 
distances may be increased up to 100 yards and stride dis- 
tances up to 220 yards. A three-quarter speed gait should 
be used for the strides. It is recommended that "pickups" 
be used at least two days a week. 

THIRD MONTH. 

This period is ordinarily considered the competitive 
training season, and at this time sprinting, starting, strid- 
ing and pickup exercises may be used. The work should 
be so varied that a light day's work will succeed a stiff 
workout. The sprinter or coach can easily determine this. 
The runner should never undertake a hard workout or 
sprint unless he feels capable of going through with it in 
good shape. No work should be taken when there is a dis- 
inclination to work. Having gained leg and body stamina, 
the stride workout may be lengthened and the start and 
sprint workouts also increased (depending upon whether 
the athlete is running the 100 or 220 yards, or both). 






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Spalding's Athletic Library 157 

FOR THE WEEK BEFORE THE FIRST 
IMPORTANT MEET. 

Increasing attention should be given to the details of 
preparation, with emphasis on the stretching exercises, 
massage and general physical condition. 

Monday — A fairly full day. If a sprint day, include one 
30, one 50 and two 100 yard dashes. If a stride day, at 
least two 220 yard strides, one at half and one at three- 
quarter speed. In both instances a quarter-mile warming- 
up jog should precede the day's work. 

Tuesday — A jog to warm up, followed by a moderate 
number of pickups (50 or 60 yards to each burst). 

Wednesday — A few starts (after warming up) and sev- 
eral 50 yard dashes. In all, a light workout. 

Thursday — It is recommended that no work be taken. 
Alternative (if coach feels runner needs the work), one 
quarter-mile jog, two or three starts, followed by a thor- 
ough leg massage. 

Friday — No work. 

Saturday — Competition. 

FOR WEEK FOLLOWING FIRST IMPORTANT 
MEET. 

As a general rule it is a good plan to rest on Monday, 
particularly if no meet is scheduled for the following Sat- 
urday. If there is such a meet scheduled, it may be well to 
take a warming-up jog, several easy starts and possibly a 




^ 2^"-- 




Spalding's Athletic Library 159 

220 yards stride at half speed. The regular work used in 
previous week may be taken on Tuesday, whether or not a 
meet is scheduled. Likewise a light workout should be 
taken on Wednesday. If a meet is scheduled for Saturday 
no work at all should be taken on Thursday or Friday. If 
no meet is scheduled it will be a good plan to make Friday's 
workout a real stiff one, in which event work should be 
discontinued on Saturday and Sunday. 

FOR MIDDLE SEASON AND LATE SEASON 
MEETS. 

At this time more attention should be given to the tech- 
nique of starting and less work should be devoted to the 
more strenuous striding exercises, as the early season 
stamina already gained will carry the sprinter through in 
good shape, for it is to be presumed that the weather has 
sufficiently warmed up. 

The question of staleness now becomes a paramount 
issue. Staleness can best be counteracted by a relief from 
the severe work of the early season. Form and stamina 
once gained will hold over throughout the balance of the 
competitive period. If the athlete shows a keen distaste 
for work (after having gained his top form), it is advis- 
able to have him lay off entirely during the week, except 
possibly on Tuesday or Wednesday, when a very light 
workout may be taken. 

INDOOR COMPETITION. 

These recommendations may be applied to preparation 
for indoor competition as well as outdoor, although gen- 



Spalding's Athletic Library 161 

erally the indoor competitor does not allow himself as 
much time to get in shape as he would for outdoor work. 
A great deal of stress has been laid on the necessity of 
carefully leading up to speed sprinting and speed starting. 
The primary reason for this is the need of carefully 
guarding the muscles during the early cold outdoor season. 
Indoor athletes usually do not require this slow prepara- 
tion, owing to the semi-tropical, heated condition of the 
buildings in which they train and compete. 




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Spalding's Athletic Library 163 



GENERAL TRAINING RULES 

The first point to be emphasized is the necessity of Hving 
a regular life, especially during training. An athlete must 
always take care of himself in his daily life. If he does 
not, it will certainly betray him sooner or later. Any 
trainer of experience is in a position to observe these 
things. On the other hand there is no danger of ill effects 
from training so long as the athlete follows systematic 
methods in moderation. 

If all the parents who now forbid their sons to train 
could see what assistance and health this training brings 
them — when carried on sensibly and under careful direc- 
tion — most of the boys would be allowed to train 
instead of being forbidden, as is now often the case. 
Training and athletic games help more than anything else 
to keep the young men away from mischievous pleasures 
and bad company. Young men who have training to do 
during their free hours cannot waste their time in idleness 
or vice. 

All those who train with the idea of winning prizes on 
the athletic track should always remember that the brain 
plays an important part in training itself, as well as in 
contests. The man who knows how to combine his intelli 
gence with his muscles and nerves always will be th^ 
winner. An athlete needs not only to have all his thoughts 
clear in his head, but he must also know how to use these 
thoughts in the right way and at the right time. Manv 
are the victories that have been lost by good athletes just 
because they did not think quickly or accurately enough. 



2 " i 5 c 







Spalding s Athletic Library 165 

Always remember to have all your thoughts collected, 
whether it be in training or during the actual games. 

Another important thing to remember when taking part 
in an athletic meeting is not to pay too much attention to 
what is said about your opponents, or what they them- 
selves say. This kind of talk is done very often only to 
alarm you and should they succeed in this their chances 
of winning are certainly increased. When other compet- 
itors try this and attempt to make you nervous by talking 
of such and such a man's fine results, etc., believe that 
they are saying all these things just because they are 
afraid of you. With this frame of mind you will become 
much calmer, and will be much better fitted for the event 
in which you intend to take part. 

The object of training is to get the whole body into 
such a condition that the athlete is ready to give an exhibi- 
tion tliat will tax his energy and strength of will without 
danger of overstraining. 

When training, therefore, you must learn to obtain 
complete control of your nerves, as it is just the nerves 
and your strength of will that win for you in the final 
struggle. 

To get the body into the best condition you must train 
systematically. Training can be carried on every day, with 
one day of complete rest every week. Such training would, 
of course, be too much if you used all your strength and 
energy every day of your training, and the result of this 
would be that you would suffer from the so-called "over- 
training.'* You should therefore train so that you do not 
feel tired after your work at the training ground, because 
then the muscles lose strength and elasticity instead of 




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Spalding's Athletic Library 167 

gaining- these qualities. Overtraining may result from 
these two causes. One is that the muscles have been so 
strained that they cannot complete the work that hard 
training requires. Overtraining does not come very 
often from this reason. The other reason is that the brain 
has become fatigued from too long a period of competi- 
tion, so that the athlete cannot concentrate his energy and 
strength of will on his work. 

In general the athlete has the idea that he should keep 
quiet and rest as soon as he discovers that he is over- 
trained. This is not the best method of treating the matter. 
Overtraining shows itself most by the muscles becoming 
hard and stiff and losing much of their elasticity. Then 
the results obtained by the athlete deteriorate and his 
keenness lessens. As soon as you notice these signs you 
should endeavor to keep the body in condition by means of 
long walks. Do not think of your training and what the 
result will be if you do not recover soon, as this will be 
too great a mental strain. 

The feeling of health which you have after training 
regularly, taking baths frequently, dieting and taking mas- 
sage, together with regular sleep and plenty of fresh air, 
is the best proof of the value of training. 

A few words of advice to our young athletes about 
taking care of themselves while in athletic costume would 
not be amiss at this time. 

At every set of games one can see quite a number of 
the boys standing and sitting around, both before and after 
their events, who have little or no extra clothing over their 
track uniform to keep themselves warm. They do not 
realize how dangerous such a practise is to their present 
and future health. 





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Spalding's Athletic Library 169 

One of the first things that coaches, trainers, and other 
heads of athletic bodies should do is to teach their charges 
how to take care of themselves, for what is the use of 
developing the physique now, only to have that same body 
collapse later in life from rheumatism and other organic 
troubles, brought on mostly from a series of colds and 
thoughtless exposure during their athletic career? 

Too often do we hear about this one and that one whose 
death has been blamed on athletics, and yet how many ath- 
letes are there of thirty or forty years ago who are enjoy- 
ing good health and sound mind, simply because they 
knew the value of taking care of themselves, and 
practised it. 

A few don'ts might help the new ones to at least enjoy 
their sport, even if they never break their novice. 

Don't stand on cement or stone floors in bare feet, use 
an old towel or newspaper. 

Don't use cold water showers or plunges right after 
competition, if you do not feel an instant reaction, no 
matter what the weather is, and remember that it is more 
advisable to get used to competing on an empty stomach 
than a full one. Practise moderation. 

Don't stand around before your event uncovered. 

Don't stand around after your event uncovered ; get 
dressed at once. 

A good bathrobe that comes to the feet should be part 
of every athlete's track kit, and it will eventually prove that 
the added bulk of his grip will warrant his carr}ang it 
around. 




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Spalding's Athletic Library 171 



INDOOR RUNNING 

Under favorable conditions, indoor running does not 
differ from outdoor running. Under certain unfavorable 
conditions, a vast difference prevails. A correct analysis, 
therefore, demands that specific instances must be cited. 
As a general rule, indoor running calls for a modified type 
of outdoor style, with certain mechanical additions. Cer- 
tain phases of it may be rightly compared to the "trick" 
mechanical action that is used in baton passing in the relay. 

Indoor competition may be divided into two branches, 
straightaway running and curve running. The former, 
under ideal conditions, should not slow up an experienced 
outdoor performer, after a little practise; the latter, on the 
other hand, is more than apt to cause disaster. 

Most sprint champions possess sufficient weight and 
strength of leg muscles to make use of a downward leg 
drive, assisted by a similar arm action. This action will 
produce the best results when the track is "springy" or 
possessed of resilient qualities. Hence, the same type of 
runner requires a "live" indoor track if he is to obtain the 
same results. Only a few indoor tracks possess this ad- 
vantage, by reason of the underlying foundation or type of 
lumber used. The boards must be of equal strength, prop- 
erly bolstered, with just enough spring to produce an even 
reaction after each stride, sufficient to take the spikes, yet 
hard enough to prevent chipping or "catching." 

The best start can be obtained only when start holes 
or starting blocks are provided; therefore a flatfooted 



Spalding's Athletic Library 173 

start may be classed as an unfavorable condition. The 
latter requires that the runner place his feet close together 
and, lacking a rear support for his feet, he is obliged to 
come to an upright position with his first stride, as any 
attempt to make use of the full forward "fall" or body 
lean, would have a tendency to throw him forward on his 
face. It is an admitted fact that a gradual resumption of 
the forward lean in from three to five strides is a funda- 
mental of the sprint start. 

Only a few indoor meets are held on specially constructed 
tracks, armories being usually the scene of indoor events, 
and on these floors the use of spike shoes is generally pro- 
hibited. The absence of spikes presents the greatest han- 
dicap to the indoor runner, as the mechanical stride, includ- 
ing the abbreviated start stride and the full stretch stride, 
is based on the ability of the shoe spikes to hold the foot 
position without slipping. The full forward body lean and 
the resultant foot drive and traction are made possible by 
the firm purchase of the spikes. 

Certain minor points, such as having sufficient space in 
which to slow up after passing the finish line and a normal 
lane in which to run, often may prove to be important fac- 
tors. Some runners find it hard to maintain a maximum 
amount of speed up to and slightly past the finish line 
when sufficient finishing space is not provided and all com- 
petitors require a fair amount of leg and arm room while 
running. 

**Closely-coupled" runners — the compactly built or mod- 
erate size of athlete — of middle height or under are usually 
best adapted for the indoor type of competition, all other 
points being equal. Constant practise will eliminate this 




&n& Son'°^Im^n^f "'-^ ^""^ ^^^ ''"^ "^^ '"^^'^'-^ ^^^y^^'^ champion. Excellent 

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ti.„;^ •♦ e ■ s*?"arely, so that the desired traction can be ohtainpd THp 
K'Spl^Sn'e ^kJndn" t'-''" ''■r". '•rr""' ^"""^ pictures P?ie^^^i„ K 



Spalding's Athletic Library 175 

physical handicap, however, if it is attended by a complete 
understanding of the desired fundamentals. Curve run- 
ning becomes increasingly difficult with additional laps to 
the mile, some of them requiring even as many as twentv 
to the mile, with little or no straightaway to relieve the con- 
stant maintenance of artificial balance. A tall, flexible 
runner will naturally run to better advantage on a straight- 
away with occasional turns, unless he develops a com- 
promise action suitable for the curves. A stocky sprinter, 
by reason of his natural shortened stride, is able to "patter" 
around a sharp curve with little diminution in his speed, 
as his balance is less liable to be disturbed. 

An indoor sprinter who competes regularly should have 
a working knowledge of circular tracks, with a continuous 
outward rise ; flat tracks, with a substantial straightaway 
and a sharp, flat turn ; and the same type of straightaway 
and curve track, with either partial or fully banked steep 
curve. 

Making the most of the straightaway is a fundamental 
of indoor running and failing to hit the first half of the 
curve after leaving the straightaway is responsible for a 
large amount of "grief." The novice must remember that 
his arm-and-leg action on the straightaway is designed to 
produce a straightahead action; therefore, it follows that 
the same action, plus an even body balance, will not work 
to advantage on a sharp or gradual curve. 

As a general rule, most runners slow up a bit when hit- 
ting the curve, that is, during the first half of the curve, 
and then release their brakes as they swing around at the 
half-way point of the curve. A few have demonstrated 
their ability to maintain an even pace regardless of the 




Charies w. ruudock: of the University of Southern California, equaling the world's 
record for the 100 yards event; M. M. Kirksey, Stanford, second ; time, 9 3-5 seconds. 
— Kirksey is running rather than sprinting. The picture shows a partial loss of 
body angle and a wasteful kickup action on the part of the rear leg. The foot 
is almost even with the thigh, whereas it should not come above knee height. When 
this exaggerated kiokup is used, the heel of the foot tends to strike the runner's 
b«dy and the foot from the heel to the toe takes a position parallel with the 
ground. An easy test for foot position ntay be had by looking around at one's rear 
foot; when it is in a correct position the runner cannot see the bottom of his shoe. 
His left hand and arm should be ahead of the body and his right elbow to the 
rear of the body and in a straight line. His shoulders are relaxed, but he has 
thrown himself slightly out of alignment by looking toward his competitor. Pad- 
dock is using a "jump" finish, but has retained his general form, save for a slight 
head twist. He is using a full foreleg stretch and his rear foot is held at the proper 
height. There is no indication of improper body tension. 



Spalding's Athletic Library 177 

curves, and it must be admitted that it is possible, by a ju- 
dicious application of mechanical body action, to accom- 
plish such a result. The novice, however, should be satis- 
fied to follow the general custom in this respect, unless 
his physical conformation is such that an easy accommo- 
dation to the handicap is immediately possible. 

From a theoretical standpoint it is best to hold closely 
to the inside lane or pole whenever it is possible. Formerly 
it was considered quite an advantage to run high on the 
first bank of the curve, veering in slightly until the middle 
of the curve was reached and then cutting down toward 
a pole position. This was based on the theory that it 
enabled the runner to maintain top speed while making 
the turn and that any loss of speed while going up the bank 
would be made up on the down trip. 

It is true that this theory is sound in a great many 
respects, although the modern coach has come to believe 
that it is best to cling to the inside portion of the track, 
because a minimum distance is covered when this rule is 
followed and then, too, an athlete is liable to get a jolt 
going on or coming off the banks, with a possible complete 
loss of balance or a temporary loss of equilibrium. 

As has been stated, the usual arm-and-leg action is de- 
signed for straightaway running, and if this sort of form is 
maintained with speed as the curve is taken, it will tend to 
throw the runner to the right and off the track, if it is 
a flat curve, or upset him, if it is a banked curve. There 
are several mechanical styles which are of great assist- 
ance in this respect. It is recommended that the novice 
try all of them, supplementing these movements with 
original experiments, as each runner is subject to a number 




fl.,m;j„^'^^'T**f"' "^ the University of Pennsylvania, intercollegiate and Olympic 
ehampion and former co-holder of the world'. 220 yards record. Illuslratine the 
LanJ andal' h' u'H'' **' '^^ champion. For 'perfection of fo™ he' left 
hand and arm should be extended forward to a greater degree. The absence of 

XMTtridin" \r """r"'*- ''l:* ^ '^"•"' ■• ^'^^ -^^ -^^ effortless "atur 
ally, .n .tndmg. the rear foot may be kicked un to a higher point than in sprinting. 



Spalding's Athletic Library 179 

of "exceptions-to-the-rule" and no one general rule can be 
applied to an army of runners that dififer radically in phys- 
ical build. 

A simple method is that of "braking" the inside-arm 
action and exaggerating the outside-arm swing. A short, 
inside, circular arm action, supplemented by a full forward 
outside arm, will effectually serve to keep the body turned 
in the right direction. The left arm action (inside) should 
be performed opposite the left hip and the right arm circu- 
lar action should be rather in front of the body. This 
tends not only to throw the right side of the body around 
ahead of the left, but also aids in the maintenance of a 
forward body lean. At all events, dragging the inside arm 
action and swinging the outside arm a bit in advance of the 
body will prove a big help regardless of the form used. 

Another method of taking the first curve and holding tcv. 
the pole position is that of bending the upper body sharpl> 
inward and forward from the waist just prior to the circu- 
lar swerve. This forward body bend can be gradually 
relaxed as the middle of the turn is approached so that a 
normal running angle will be present when the second haU 
of the curve is negotiated. The amount of the body bend 
and inward lean will, of course, depend upon the presence 
or lack of a "bank" or slope. Anyone familiar with motor 
cycle racing on saucer tracks will realize that it is impos- 
sible to maintain an upright position on a banked incline. 
This point must be observed when a similar curve is taken 
by an indoor runner. 

As has been stated, a runner should chop his stride 
slightly when taking a curve, as a slight miscalculation in 
point of stride may not only produce a temporary loss of 




Loren Murchison All-America champion sprinter. Murchison is striding easily 
in this picture and is using an easy armswing action. His left hand should be 
elevated to a higher point for efiFective arm assistance. He is running without 
body tension and with a proper body angle. His left foot has been kicked up 
behind to an elevation that will handicap the speed of its subsequent return on the 
rollowing stride. Copyright by Under^^ood & Underwood. N. Y. 



Spalding's Athletic Library 181 

balance, and a loss of favorable position, but also may ruin 
a runner's confidence in himself. Self-confidence is a val- 
uable asset in all racing, but particularly essential in indoor 
curve racing, as individual lanes are not used and each run- 
ner if he expects to be successful must consistently fight 
for a lead position. 

When a runner uses a full stretch stride, he leaves him- 
self open, so to speak ; whereas a chopped slightly spread 
stride gives a better command over the body and there is 
less likelihood of an over-stretch or consequent stumble. 
Then, too, a long-spread runner is subject to a "jump" 
from behind on the part of a competitor possessing a 
fast abbreviated leg action. Many runners do not chop 
their strides when hitting the curve, but ease up slightly, 
so that they "coast" over the first half (or quarter) of the 
curve. This sort of relaxed stride action is always effective 
and, incidentally, rests the runner, as well as being a means 
to an end. 

An indoor runner should bear in mind the abbreviated 
length of his shoe spikes. For this reason he necessarily 
will have to cut down the length of his stride slightly, so 
that he will land on the ball of his foot. An outdoor run- 
ner can land or drive oflf the forward part of his foot and 
the long spikes and soft track will enable him to maintain 
a more favorable grip. An indoor runner must bear this 
point in mind at all times, when wearing short spikes or 
when he is forced to run without spikes. Shoes without 
spikes make necessary a foot style that may be said to 
resemble flatfooted running. The landing is always on the 
ball of the foot, however, although the heel may be close to 
the surface of the track. 




An improper "come-out" from the marks, showing the athlete bolting upward as the 
first stride is taken. Few sprinters cultivate this mechanical action to a sufficient 
degree. The arm should go well ahead with a great deal of vigor so as to throw 
the body forward. The illustrated arm position tends toward an erect position. As 
in high jumping the sprinter must let his entire body go foiward so that the rear 
sustaining leg will be fully extended. A conscious mental effort will assist the 
athlete to get away properly. 



Spalding's Athletic Library 183 

Most coaches recommend a running stretch style, or a 
light landing style, rather than the down drive or "pound" 
style. This is a matter that must be decided by the type of 
track and the individual style of the athlete. There is no 
reason why the "pound" style — so-called — admittedly of 
great value in outdoor running, should not be used to equal 
advantage under favorable conditions when applied to in- 
door work. 

Indoor racing around curves is essentially of the fast and 
furious type, and often becomes slightly rough, in compari- 
son with outdoor competition. This is due to the fact that 
the restricted width of the track places a premium upon a 
leading position so that every competitor is constantly 
striving for the place when there are a number of run- 
ners. Although the rules prohibit interference of any kind, 
it becomes well nigh impossible to eliminate a certain 
amount of arm swinging and elbow jabbing, particularly a': 
the start, when everyone is striving to obtain the pole. 

The indoor runner must be brimful of confidence and 
aggressiveness and when running must use his ears and 
eyes to advantage. He must learn to act instinctively an 1 
automatically; an advantage once lost can hardly be re- 
gained by reason of the track limitations, if the race has 
a good entry. For the foregoing reasons it is recom- 
mended that every sprinter who expects to compete in 
curve running should devote a large part of his time to 
practising his start and preliminary stride action, as the 
ability to get away well in front is often equivalent to a 
win when the race is of short duration. 

Generally speaking, it is suggested that the indoor novice 
should pay a ^reat deal of attention to the mechanical 




Iliu^lratiBg a yigoroui "come out" from the marki. Here the iprinter is seen bring- 
ing the rear leg forward, moving upward and away from the hole in the strongest 
manner possible. The arm action is equally forceful and blends nicely with the 
leg action. The hand should be semi-clenched rather than extended, as shown in 
the picture. Note that the right foreleg is being chopped down to obtain the first 
•hort stride and that the athlete is maintaining a full forward body-lean. The 
forward arm action assists in the forward momentum and the rear arm is in a 
position for a full swing forward as the rear leg comes up on the second stride. The 
coming-out action is a forward and upward movement, and not the upward action 
used by the majority of sprinters and runners. The forward angle, shown in this 
picture, will be gradually reduced to the normal running angle in approximately 
three or four strides. Success at this game is dependent upon the speed and force 
of the forward arm swing. 



Spalding's Athletic Library 185 

factors that go to make up outdoor running, paying par- 
ticular attention to body balance and the ability of the 
arms to deflect the course of the body. His footwork 
should also come in for considerable attention. In this 
respect it should be noted that running on board tracks has 
a natural tendency to produce "shin splints" (see chapter 
on "Keeping the Athlete Fit") and bring about a great 
deal of unnecessary muscular soreness and pain. 

The novice can best prepare himself for indoor compe- 
tition by observing the ordinary rules of common sense. 
He can hardly expect to dash out on the track without anv 
preliminary training and go through a strenuous workout 
without being partially or entirely crippled for a few days 
or weeks. As in outdoor work, he should approach his 
work cautiously and give his muscles a chance to accustom 
themselves to the strain by slow degrees. \i his prelimin- 
ary workouts are handled in a judicious manner he will 
eliminate most of his muscular trouble without any loss of 
time. The early workouts should include a great many 
bounding exercises so that he will be able to land without 
a jar, for without this lightfooted landing, he is bound to 
shake up his entire muscular framework. It is essentia! 
that each race and practise jaunt be appproached in the 
same careful manner, if pulled tendons and tied-up 
muscles are to be avoided. 




Showing a front view of the arm position while sprinting. The right hand will 
operate from this approximate position or from a point opposite the shoulder or 
chin. This picture also shows the flexed left arm and the elbow going to the rear. 
The inner portion of the entire arm retains a position close to the side of the body 
and at no time should the arms be allowed to swing away from the body, a com- 
mon sprinting fault. The shoulders should maintain a relaxed position and prop- 
erly should not deviate from the position shown, by dropping to the rear or going 
ahead with the forward or backward arm swing. 



Spalding's Athletic Library 187 

EARLY DAYS OF ATHLETICS IN THE 
UNITED STATES 

The following interesting accounts of methods of start- 
ing and running and some of the tricks by which pro- 
fessional footracers separated the gullible from their 
money in the early days of athletic sport in America are 
taken from an article on "The Infancy and Child- 
hood of Amateur Athletic Sport in America," written by 
the late William B. Curtis, one of the founders of the New 
York Athletic Club, and one of the foremost characters 
in American athletics, both in the arena and as an execu- 
tive. 

Mr. Curtis, who was also one of the founders of the 
Amateur Athletic Union of the United States, was affec- 
tionately known as "Father Bill." He excelled in almost 
every department of athletic competition from sprinting 
to heavyweight lifting; a record for the latter — 3239 
pounds, with harness — at New York, in 1868, still stands. 
He was an indefatigable walker and skater, and though 
well past sixty, kept up his love for the open. Mr. Curtis 
lost his life in a storm on Mount Washington, New 
Hampshire, on July 2, 1900, together with a companion, 
Allan Ormsbee, a young man of Brooklyn, N. Y., while 
on a holiday tramp over one of his favorite White Moun- 
tain trails. The complete account from which the follow- 
ing extracts are taken was written in 1899, a year before 
Mr. Curtis' death, but was not published until many years 
afterwards, when it was printed in the New York Athletic 




Illustrating the pullback action of the foreleg, which is sometimes productive of poor 
(tridiog remits. The pick up action with this ityle may be fast, but the expenditure 
of power i8 offset by the loss of stride length. This exaggerated chop is used to 
adyantage when the sprinter is coming out of his marks and particularly during 
the first two strides. As the race advances, however, the chop becomes less notice- 
able, although a semi-chop is one of the fundamentals in sprinting. Throwing the 
foot and foreleg directly outward from the position shown on the preceding page 
will produce a full stride effort, such as is used in middle distance and distance 
Fanning. The sprinter must therefore realize that there is a happy medium be- 
tween the chop down action, illustrated above, and a full forward stretch, of the 
t^pe which has been shown in many of the preceding action pictures. As soon 
as the landing foot reaches a point ahead of the upper position of the body it inevi- 
tably must produce a lack of traction. Sprinting is not merely a question of foot 
pickup, but it demands the athlete be well ahead of the landing foot if a 
maximum amount of traction and forward momentum is to be obtained from each 
iocoessive stride. The length of the foreleg stretch should automatically be estab- 
liihed by the ability of the sprinter to maintain a correct body angle. 



Spalding's Athletic Library 189 

Club Journal, and reproduced here through the courtesy 
of the club. 

"During the early years of American amateur athletic 
sport, all the methods of management were naturally 
copied from the professionals. Running was limited al- 
most entirely to matches, as there were no open competi- 
tions in which athletes could enter, and the distances were 
in nine cases out of ten one of the two extremes — one 
hundred yards or ten miles. As there were but two 
starters in these match races, the methods of getting away 
(vere more primitive than at present and had been cun- 
ningly devised by veteran professionals to give the expert 
an advantage over the novice. 

"Several styles were in common use, the oldest being 
what was called the 'break start.' The judge stood on 
the starting line, the men went back fifteen or twenty 
paces, stood side by side, joined fingers lightly and trotted 
up to the judge. As they passed on either side of him, 
his body broke the touch of their fingers and they dashed 
away at full speed. If the judge thought the start fair, 
he said nothing, but if he thought either man had an un- 
fair advantage they were recalled. 

"This method was subsequently doctored into the 'lead 
pencil' start. Instead of tc inching fingers, each man held 
one end of a lead pencil or short stick and started much 
as in the original style, dashing away just when the pencil 
or stick touched the judge's body, and being subject to re- 
call if the start was manifestly unfair. 

"As the men's hands were so close together and their 
bodies must necessarily have been almost if not quite 
abreast as they passed the judge, it would seem to those 




The illustration shows an easy stride action and the correct position of the arms 
and legs for this exercise. The foot action indicated is recommended for all- 
round sprinting and running exercises. A correct foot landing permits a firm 
purchase and gives the necessary traction. This cannot be had when the foot is 
thrown out of alignment. The track and field athlete must realize that the toes 
and the ball of the foot have a definite part in sprinting and running and that the 
proper placement of the feet will allow a full usage of the shoe spikes and generally 
aid in the forward momentum. The sprinter should examine his footgear from 
time to time, as he will unconsciously favor the inner or outer side of his shoe. The 
sprint shoe should fit snugly, otherwise the forward spikes will never be called into 
play and their presence may prove to be a hindrance. 



Spalding's Athletic Library 191 

who never experimented with this start that neither man 
could gain an appreciable advantage, but the cunning of 
professional runners had devised methods of outwitting 
inexperienced opponents. A few steps from the judge the 
expert would slacken his trot and the other almost in- 
variably would do the same. Just as he reached the judge 
the expert suddenly would quicken. As it required some 
fraction of a second for the other to follow this example, 
the men would pass the judge almost exactly abreast, the 
expert more than likely a few inches in the rear, but he 
would be running, while the other was only trotting. The 
advantage thus gained would amount to two or three yards 
in the first twenty-five yards of the race. 

"A more complicated style was the 'mutual consent' 
start. A line was drawn across the track, fifteen or twenty 
feet behind the starting scratch. The men were placed 
between these lines and told to start by mutual consent, 
and whenever both men touched the ground in front of 
the starting scratch at the same time with any part of their 
persons it was considered a start. 

"A race of this kind between two experts was amusing. 
The men stood between the lines facing each other, 
pranced up to the starting mark sideways, and the one who 
was ahead would put his foot down over the mark, hop- 
ing that the other would follow. If he did, it would be a 
start, with the first man a foot or two in front; but if the 
second man did not like the start, he held back, did not 
put his foot over the mark, and the first man was ordered 
back for a fresh trial. 

"Starts of this style frequently lasted over an hour, 
especially if one of the runners was not extremely anxious 




M. M. Kirksey, Stantord Lniver^ity and Olympic Club; collegiate and Olympic 
champion. The position of the landing leg indicates that he has chopped his foreleg 
stretch in the proper fashion, although the right leg appears to be kicked up behind 
above the permitted height. The picture aUo shows a letdown in momentum and 
a side-twist toward his competitor. Such tactics will often allow an aggressive trail- 
ing sprinter to win out at the tape. A short sprint man should always run at full 
speed to a point beyond the finish line and he should never deviate from a straight- 
ahead position. Note flat-footed landing. Copyright by Paul Thompson, N.Y. 



Spalding's Athletic Library 193 

for a race, and eventually this system was modified by in- 
serting in the articles of agreement a clause substantially 
as follows: 'Start by mutual consent; if not off inside an 
hour (or some other specified time), then to start by pistol.' 
Resort to the pistol was necessary in so many cases that it 
gradually supplanted the mutual consent system, and be- 
came the customary way of starting sprints. 

"The expert found it easier to outwit the novice in the 
mutual consent start than in the older 'break' start. The 
ordinary method, which was almost invariably successful, 
was as follows : After two or three purposely ineffectual 
starts, in which the expert would get over the mark so far 
in front of the novice that there was no chance of the rear 
man following, the expert would hang back as they neared 
the mark, allowing the novice to reach the mark a few 
inches, or even a foot, in front, and he usually thought 
this a fine opportunity to step over. But just after the 
expert slowed he started again at quickened speed, and 
followed the novice over, with the result that although 
a few inches behind as both got over the mark, he was 
fairly in his stride and moving at a three-quarter speed, 
while the novice was still partially turned sideways and 
not yet fairly running. Of course, the novice lost. 

"These professional wolves usually traveled and 
prowled in pairs, one going first to a town, securing some 
employment, exhibiting his proficiency as a runner to a 
select few, and finally making a match with and beating 
the local champion. Then the winner would explain that 
he knew a man in a neighboring town who thought he 
could run, and whose friends would back him heavily, but 
who really was several yards slower than championship 




Howard Drew running the 100 yards in 9 4-5 second*. At the 60 yards mark. The 
position of Drew's arms and hands indicates that he is making no use of them and 
that his speed at this stage of the race is entirely dependent upon his powerful leg 
drive. The picture also shows a touch of neck strain. The sprinter on his right 
it using excellent knee action and has the proper amount of body angle. His head 
hag been tilted backward slightly and his left arm is thrown too far to the rear. 
The position of his right arm shows the usage of the diagonal armswing acrosi the 
chest, a style favored by a great many sprinters. 



Spaliiitufs Athletic Library 195 

speed and could be beaten easily. Negotiations would 
be opened with the stranger and a match arranged. All 
the men who had won the first race wished to double their 
gains, while those who lost were anxious for a chance to 
get even, so the betting was heavy. The stranger won, of 
course; the town was pretty thoroughly cleaned of spare 
money, and the partners changed their names and moved 
to fresh harvest fields. 

"If, after beating the local champions in races on even 
terms and under ordinary conditions, any money still 
remained in sight, the professionals tried to secure it by 
offering contests on novel terms, and with such conditions 
as seemed to the uninitiated, foolhardy and sure to lose. 
One of these was called the 'lying down' start. The novice 
stood in his usual position, while the professional would 
lie flat on his back, with his head at the scratch and his 
feet pointing away from the finish, and the race started 
by pistol shot. To men unacquainted with this trick, it 
seemed as if the novice must win, and elderly know-it-alls, 
standing about, shifted their quids and wisely drawled 
out: 'Why, Jimmy will be down to the other end before 
that fellow gets started.' 

"But it did not work that way. When the pistol 
sounded, the professional turned on his face, rose to his 
hands and feet, and found himself in the attitude now 
universally adopted by present day sprinters (the crouch 
start), and which is much better than the old fashioned 
erect position. This preliminary movement cost the pro- 
fessional about half a second, or five yards, and as this 
was about half the handicap, he could beat the novice in 
100 yards. He usually caught his man near the seventy- 
fifth yard mark. 




i 



Charles W. Paddock winning the 100 yards run in Westeri. tryouts for 1920 Olympic 
team. Time, 9 4-5 seconds.— A study of Paddock's finish reveals the fact that 
he uses the jump finish on certain occasions with remarkable success. A few 
champions have made this jump a permanent fixture of their race, but Paddock 
apparently uses either style with equal success. If such a jump appears to be a 
natural sequence to the final spasmodic effort to gain the tape, its adoption is 
allowable, otherwise the standard "on the ground" finish is recommended. Hi* 
conipetitor, m this photograph, ha. retained his forward body lean and is running 
without body tension. His lack of arm action may be explained by his evident 
desire to breast the tape m the customary manner, using the upflung arm finish. 



Spalding's Athletic Library 197 

**Another favorite game, especially in smaller towns, 
was the 'fence rail' race. The novice stood on the mark 
as usual, while the professional went back twenty or twen- 
ty-five yards, and carried on his left shoulder a fence rail 
borrowed from the nearest rail fence. This rail was nicely 
balanced on his shoulder and held in place by the runner's 
left hand, while his right arm was left free. The race was 
usually fifty yards, rarely more than sixty yards, unless 
the novice was notably slow. The conditions were that the 
professional should move up as he pleased and take a fly- 
ing start, while the novice stood on the mark and did not 
start until the professional reached the mark and the judge 
said *Go,' or fired his pistol. 

"This match, as in the 'lying down' start, looked to the 
uninitiated a sure thing for the novice, but he really had 
no chance, as with two men of equal speed, the rail bearer 
would frequently beat the other. When the professional 
reached the mark he was running at full speed, while the 
time needed for the judge to see him at the mark and give 
his signal, and for the novice to hear the signal and get 
in motion, used up the larger part of a second, and the re- 
sult was that the professional had seven or eight yards 
start, which was quite enough to make a fifty or sixty yard 
race sure, as the rail would not delay him more than six or 
seven yards in the distance. 




s^^.^^Sssifes>^<sl^^&?, 



Spalding's Athletic Library 199 



ORIGIN OF THE "CROUCH" START 

A feature of the early athletic meetings in New York 
City was the exhibition of the two-wheel velocipede, 
a French invention, two models of which concluded the 
meeting in a race against each other. This forerunner of 
the modern bicycle created great interest for a time, much 
as the safety bicycle did later, but it eventually sunk into 
obscurity. If any of the spectators at the meeting who wit- 
nessed this exhibition of the velocipede could have looked 
into the future twenty-five years and prophesied the 
bicycle, with another quarter of a century producing the 
motorcycle, automobile and airplane, he would have been 
deemed a fit subject for the insane asylum. 

The late Michael C. Murphy, in his book, "Athletic 
Training," published by Charles Scribner & Sons, New 
York, wrote : "The crouching start was introduced by me. 
This was in 1887, at Yale, and Charles H. Sherrill [now 
Gen. Charles H. Sherrill, who has attained much promi- 
nence in the diplomatic service of the United States] was 
the athlete who first demonstrated its superiority. When 
he used it in his first race, he was laughed at, and the 
starter, thinking that Sherrill did not know how to start, 
held up the race to give him instructions. Finally, he was 
made to understand that Sherrill was using a new start. 
Sherrill immediately demonstrated how superior it was 
to the old standing start, which it displaced, and now the 
crouching start is used the world over for sprinters, hurd- 
lers, and even quarter and half-milers." 




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Spalding's Athletic Library 20i 

The illustration of a footrace, shown on opposite page, 
might very well have been specially posed if it had been 
desired to present the various methods of starting in vogue 
up to and including the period of the introduction of the 
present universal "crouch." From left to right, the styles 
illustrated are as follows: The "Lunge," the "Crouch," 
"Standup Crouch," the "Dab." 

The "Lunge" was a sort of hit-or-miss method of get- 
ting away from the mark. The runner had no balance and 
used his arms in an effort to propel himself from the 
starting line. If the pistol cracked when he was at the 
limit of his "throw forward" he would be in a position to 
get off as well as any of his rivals who might be ready, 
but as a general thing he would have to be lucky. 

The "Crouch" is the last word in footrace starting. This 
is now the style used the world over by amateurs and pro- 
fessionals alike. When perfected, it makes for an absolute 
getaway. It has many variations, the principal phase of 
any of which make for a sureness of being able to stay 
on the mark and getting away with the report of the 
starter's pistol. The illustration, which was taken in the 
early days of the crouch, shows the hand poise and body 
support to be as they should be. 

The "Standup Crouch," the old "pro" method, was in 
vogue before the coming of the present crouch. This de- 
manded the first movement out of the holes to be made 
with the rear foot. The front foot was directly on the 
line and flat, the leg being used as a prop. A tremendous 
pushaway was had with the rear leg and, altogether, when 
used properly, it was good for a yard or more over the 
"dab," which was in almost general use at the same time. 



Spalding's Athletic Library 203 

The "Dab" was the universally used standup style oi 
starting before the introduction of the crouch. This was 
the style used which necessitated a sort of pecking move- 
ment with the front foot when the runner had been too 
long or was inclined to be extremely nervous on the mark. 
While a forward action, it was not a positive one ; with the 
result that with its follow-up, the movement with the rear 
leg, it would net no more distance forward than that ac- 
complished with one movement with the aid of the stand- 
up crouch, or the run out of the hole as now used with 
the aid of the present crouch. 



Spalding's Athletic Library 205 

THE STAND-UP CROUCH START 

By Al Copland. 

In comparing the present "crouch" style of sprint start- 
ing with the old standing-start method, Al Copland, first 
national champion in the 220 yards low hurdles and holder 
of the title, 1887-1889, inclusive, has contributed the fol- 
lowing interesting article on the subject. As Mr. Copland's 
competitive career overlapped the period in which the 
standup start was used and the introduction of the crouch, 
his remarks have the value of personal experience. 

In order to give some idea of the value of the rear leg 
in the now accepted proper method of starting — the 
* 'crouch" — it may be said that part of this scheme was 
used in the oldtime "standup" start, and that the users of 
the "dab," a forward movement with the forward foot, 
were eliminated With splendid results by those who "ran 
from the rear leg." 

This style of starting was little known and rarely used 
by amateurs when the standup style was in vogue. It 
was so productive of results by the few who did under- 
stand its use, that it was no wonder that many asserted 
that its exponents were "beating the gun." They could 
not see what was going on and could not differentiate 
between the merits of the newer method and the "dab." 

The fact was clearly established time and again that the 
user of the move-from-the-rear-foot style could stand his 
mark longer and more solidly and get into his running 
quicker than was the case of users of the "dab." 



Spalding 5 Athletic Library 207 

All this is leading up to the contention that the standup 
style of former years actually was the present day 
"crouch" in standing posture. 

The "dab" style demanded the placement of the front 
foot on the scratch line, with the other about at what is 
found to be an acceptable distance back. When the com- 
mand to "Get set" was given, it was really a ludicrous sight 
to see men almost balancing themselves on their toes, 
with the invariable result — if held for any short space of 
time — that they either fell over the mark, beat the gun, 
or got away in only fair shape. 

With the "standup crouch" there was never that uncer« 
tainty. The runner, as was the case with the user of the 
"dab," set his forward foot at the scratch line, but with 
the foot flat, the knees being bent just enough for the 
leg to be the prop for the body. The rear leg was well 
set, and the user of the style always ready for the gunfire 
after the "Get set" command. 

The followers of the latter style attained the same 
results with one move, i.e., the runout of the rear hole, 
while the users of the "dab" took two moves to cover 
the same ground — they made the nervous "dab" move 
which was scarcely of more value than to send them for- 
ward less than a foot, following which the rear leg was 
brought out of the hole. 




Charles Fadilock , lUustraliDg ilie "jump" finish — While not itcoiumenaea ai a iland- 
ard finish style, this type of action works out to splendid advantage when used by 
Paddock. Several sprint champions have used it, although it is frowned upon by 
most coaches. (A) Paddock gathering himself on step before his lunge for the tape. 
(B) Breasting tape with both feet off the ground. The right arm action is forward 
rather than upward and therefore aids in the preservation of big necessary forward 



Spalding's Athletic Library 209 



THE FIRST SPIKED SHOE IN AMERICA 

In connection with this book on sprinting, an account 
of the introduction of the spiked shoe in America is not 
out of place. 

After the organization of the New York Athletic Club, 
in 1868, the new club naturally wished to hold an athletic 
meeting and arrangements were made to hold the contests 
in a building that was under process of construction for 
a skating rink, at Third Avenue and Sixty-fourth Street. 
Artificial means of refrigeration were not so advanced in 
those days as they are at present and nature had to be de- 
pended upon to furnish the desired surface. The inner 
ring was floored with well pounded clay, so as to be water- 
proof when flooded, and it was just large enough for an 
eighth of a mile track, with four straight and narrow sides 
and four uncomfortably sharp corners. The date was 
November 11. 1868. 

Mr. Curtis (see page 187) relates that of all the ath- 
letes only one had spiked shoes, which he had obtained 
while on a visit to London. Nobody knew anything about 
these newfangled contrivances, but all agreed that if Eng- 
lish runners used them they must be good, and they were 
loaned by the owner to various friends during the course 
of the evening. Mr. Curtis used the shoes in the 7S yards 
and 220 yards events, while H. S. Magrane occupied them 
in the quarter and half miles. The shoes were helpful in 
winning a prize in every event in which they were used, 
three firsts, one second and one third being the total for 
the evening. When it is remembered that not one of the 




Champion Paddock breaking record for 100 yard* run in 1921 Amateur Athletic 
Union National Championships at Paiadena, California. Blenkiron, Los Angelea 
Athletic Club, second; Farrell, New York A. C, third; Kirksey, Olympic A. C, 
fourth. — In this race Paddock equaled his former mark of 9 3-5 seconds and 
officially established a new A. A. U. record. It also equals the world's record for 
this event, which is held jointly by Paddock, Howard Drew and D. J. Kelly. 
Both Paddock and Drew equaled Kelly's record while representing the University 
of Southern California. An attempt has been made in this handbook to discriminate 
between "running" and "sprinting," owing to a widespread belief that the two are 
identical. The former, however, should be considered a natural method of getting 
over the ground, whereas "sprinting" in the final analysis is a cultivated mechanical 
method of propulsion. The short distance man should bear this in mind at all times 
and should carefully analyze the different leg and arm movements which make up 
his full action, with a view toward eliminating any portion of it which does not 
conform to the technic of sprinting. Ae a matter of fact, this type of high knee 
action, and abbreviated arm action, is rarely used continuously beyond the 150- 
yard mark, as the 220 man will inevitably drop into a "stride" action during seme 
portion of the race. Most finish pictures show a wasteful rear leg kick — a partial 
lack or break in running angle (forward lean) — a lack of effective arm action and an 
exaggerated foreleg stretch. This championship finish is no exception to the rule. 
The fundamentals of sprinting are simple and few, and there is no reason why every 
novice should not "ground" himself in them to an extent that will entirely eliminate 
any unnecessary action. The experienced sprinter can best rid himself of hit 
*'form" faults, by devoting the first month of the season to a careful diagnosis of all 
the movenienti which make up his style and then comparing them with the 
accepted fundamentals of the event. This does not imply that every sprinter, 
even though he follows the fundamentals, will perform in the same way that others 
do, for the physical and mental makeup of the individual will always produce 
numberless variations of form. 



Spalding s Athletic Library 211 

users had ever before worn a spiked shoe and that owing 
to the purpose for which the track was constructed it was 
almost as hard as a concrete floor, it may be realized that 
the new style shoes were somewhat uncomfortable, to say 
the least. 

The use of the pistol in starting was not as general as it 
later became, and a bass drum was used at this meeting 
to give the starting signal. While it will be generally ad- 
mitted that such a sound would be audible not only to the 
starters but even to all of the spectators, yet a contestant 
in one heat of the 75 yards run asked for another trial 
because he "did not hear the drum." 



REMARKABLE TIMES IN EARLY CONTESTS 

As an illustration of how tenaciously the gentlemen of the old 
school stuck to their opinions Mr. Curtis related the somewhat 
sensational result of a race at the Elysian Fields, Hoboken, N. J., 
then the most convenient playground for New York. 

"In a 100 yards handicap for members of the Atlantic Boat Club, 
July 19, 1868, I won by a yard, and the timekeeper announced 'nine 
seconds.' In those days a timing watch was regarded with venera- 
tion and the man fortunate to own one stood very high among his 
fellows. The idea of doubting the timekeeping was never enter- 
tained, but men were at once stationed on the starting and finishing 
lines, while a messenger was sent to the boathouse for a 100-foot 
tapeline and the track most carefully remeasured, with the result 
that it proved to be only three inches short of 102 yards — 5 feet 9 
inches longer than it should have been ! 

"In those days athletes were not so thoroughly informed on 
times and distances and this performance was accepted for years." 
Eighteen years later Mr. Curtis met this timekeeper at an athletic 
meeting in New York City and said to him : 

"Now that it is so long ago, don't you think you made a mistake 
that day you timed me 100 yards in nine seconds ?" 

Mr. Curtis certainly expected a frank confession of the blunder, 
but instead received the following equivocal reply : 

'*Well, William, you was running terribly fast in those days." 




LAWRENCE E. AIVERS, 

Americas greatest campaign track athlete, whose remarkable 
ability zvas the sensation of three continents. 



Spalding's Athletic Library 213 



LAWRENCE E. MYERS. 

Certain figures will stand out for all time in various fields of 
endeavor, their overshadowing personality, in addition to their 
fame, putting them in the class of immortals. In a volume of this 
kind, therefore, it is a fitting place to record the athletic history of 
this phenomenal runner, not alone as a tribute to his personal 
prowess and as a matter of historical interest, but also as an 
example of what one man may accomplish by a perfect co-ordina- 
tion of all his mental and physical abilities. 

In this category must be included "Lon" Myers, whose feats on 
the cinderpath made him the most prominent runner in the early 
days of organized amateur athletics in America. This reputation 
was enhanced when he visited England and demonstrated to the 
hitherto unbelievers in the home of footracing that the American 
times of the numerous races which the young athlete had won 
were, if anything, too conservative. 

Myers, who was born at Richmond, Va., February 16, 1858, 
was noted among his companions as a runner and jumper, but none 
suspected the latent ability that he subsequently developed. He 
made his first appearance on the cinderpath in regular competi- 
tion at the election day games of the New York Athletic Club, 
November, 1878, when he won the quarter-mile handicap with 
ease. 

During the following summer he carried all before him and at 
the national championship meeting won no less than three cham- 
pionships, the 220, 440 and 880 yards. 

Many persons who were supposed authorities on matters athletic 
could not see how Myers could last another season at such a pace 
and predicted an early demise if he did not lessen his activities. 
Myers, however, apparently knew his own powers best and to his 
friends' warnings replied that he was going to try and alter all 
American records from 100 yards to one mile. 

His confidence in himself was well placed. Record after record 
went down before him. At the national championships of 1880 he 
ran seven times in one day and won the 100, 220, 440 and 880 yards 




J. A. LeConey, Lafayette, winning the 100-yards run at Penn h . 

"han to atreT.d'r.')l"/"°T'"^ ^T ""^**' ^^ "»* ^^^^ •pasmo'dTcVffon'W'th:; 
A ■ K1 * P'*™«<''*a»ed desire to use the "jump" style. It may or may not be the 

.hrt'^ie7ear.''' '" *^'^"'^ ''* '*'^'' ""'^ "P"" ''"^^ ^»>-'«^ inchL fo^rwlVd 'r'atie: 



Spalding's Athletic Library 215 

championships. The following week he competed in the Canadian 
championships at Montreal and repeated his victories in the same 
events, thus winning eight national championships in one year, a 
feat that has never since been duplicated. 

Running in the colors of the old Manhattan Athletic Club of 
New York, whose emblem, the "Cherry Diamond," was carried by 
many famous athletes of the decade of the '80s, Myers' perform- 
ances brought much prestige to that organization. In 1881 his club 
determined to send him to England, where doubt had been ex- 
pressed — and reasonably so — that any human being could perform 
all of the feats that had been attributed to the American meteor. 

It did not take the American long to become acclimated and his 
practise spins were enough to demonstrate to those who had seen 
him in training that if ever there was a super-runner, here was one. 

Myers won his first race, a quarter mile, by eleven yards in 
49 4-5 seconds, beating all English records. A week later he 
covered the same distance in 48 seconds, twenty yards ahead of 
the second man, and at the English championships tlie week follow- 
ing he set the record for the half at 1 :56, which stood for years. 

Such remarkable performances had never been shown before by 
either amateur or professional and Myers was immediately pro- 
claimed the best runner ever seen. 

The expert of the Manchester Athletic News in commenting 
upon one of Myers' races in England, said : "There was never a 
man more naturally cut out for running than L. E. Myers. He is 
narrow chested and next to no weight above the hips, but his style 
of going, the way in which he puts his foot down, is, without doubt, 
the most perfect action I ever saw exhibited by any athlete. His 
style is just the same whether he is going fast or slow and the 
manner in which he managed to cut down his twenty-two opponents 
in the half mile was simply superb." 

Myers made two other visits to England, in 1884 and 1885, de- 
feating the swiftest runners there. From 1879 to 1885 Myers held 
each year a championship at one distance or another, and in some 
years held several. 

On Myers' return from England in 1885, the Manhattan Athletic 
Club arranged a benefit meeting in Madison Square Garden. The 




Finish of the 220-yards run. Intercollegiate championshipi ; J. A. LeConey, Lafayette, 
first: E. Sudden, Stanford, second; F. K. Lovejoy, Cornell, third; M. M. Kirksey, 
Stanford, fourth; S. Feldman, Yale, fifth — All of the contestants show a general lack 
of arm action. The winner has a slight touch of neck tension and an excess of oblique 
arm action has twisted him slightly oflF center. The Cornell sprinter is using a fine 
stride action, save for a slight head fault. This stride style is not properly a finish 
action. He is using a well developed natural style, with a full foreleg stretch and an 
equally full arm-swing. He is not kicking up behind and his body position indicates 
that he is depending largely upon his hip action for his stride length. The exagger- 
ated shoulder-swing fits in well with his particular style but is not usually recom- 
mended, as it will throw a less powerful runner off balance. The sprinter on the 
extreme right is depending entirely upon his arms. Note that the Cornell runner it 
holding a fair body lean in spite of his full length stride. Few sprinters are able to 
do this, and as a r«>«iilt aie cnn«fantlv forced to pull themselves ahead by sheer 
• trenslli. when attention to the center of gravity would greatly decrease this effort 



Spalding's Athletic Library 217 

affair attracted such a large entry that the one mile handicap race 
had to be run in heats. Some athletic authorities held that the 
acceptance of money from the meeting — the definition of what con- 
stitutes an amateur had not been as yet so clearly defined — would 
make the runner a professional, but before the question was settled, 
Myers came out openly and accepted the challenge of W. G. 
George, the noted English runner, for a series of three races, for 
money, in the spring of 1886. 

The events, at a half, three-quarters and one mile, were held in 
Madison Square Garden, in May, 1886, and Myers won all three. 
His victory in the long race was especially creditable, as the 
Englishman in August of the same year established a world's 
record of 4 minutes 12 3-4 seconds for the distance, which still 
stands as a professional record. Myers previously had run George, 
while both were amateurs, at the old Polo Grounds, Fifth Avenue 
and 110th Street, New York, in 1882. Of three races, Myers won 
the half mile, while George captured the 1,320 yards and the one 
mile. They met again in the professional arena, in Australia, in 
1887, where Myers had journeyed with Harry Fredericks, another 
famous runner of the period, who had had been a club-mate of 
Myers. Myers won the 100 yards and 1,500 yards events. 

During the time Myers competed as an amateur he won fourteen 
American, ten Canadian and three English championships. His 
victories in other competitions were innumerable. 

Some idea of Myers' versatility may be gathered by a glance at 
the records he established both here and abroad from 1880 to 1885. 
These were accomplished over a variety of distances, both on the 
flat and over low obstacles. No man before his time or since has 
ever shown such marvelous all round foot-racing ability, and while 
nearly all of the records he established have gone by the board, 
there appears little likelihood that his equal will ever be seen again. 

The marks which Aiyers made as an amateur are appended : 
50 yards— 5 1-2 seconds; December 12. 1884, at New York. 
75 yards — 7 3-4 seconds; January 31, 1881, at New York. 

100 yards— 10 seconds ; September 18, 1880, at New York. 

120 yards— 12 seconds; May 30, 1882, at New York. 

200 yards- 20 1-8 seconds; September 15, 1881, at New York. 



.All 




Spalding's Athletic Library 219 

250 yards— 26 seconds; June 3, 1882, at New York. 

300 yards— 31 3-8 seconds; October 22, 1881, at New York. 

350 yards— 36 4-5 seconds; October 15, 1881, at Philadelphia. 

400 yards— 43 5-8 seconds; June 3, 1882, at New York. 

440 yards — 48 3-5 seconds; July 16, 1881, at Birmingham, Eng. 

500 yards— 58 seconds; May 29, 1880, at Staten Island, N. Y. 

600 yards— 1 minute 11 2-5 seconds; July 1, 1882, Polo Grounds, 
New York. 

660 yards— 1 minute 22 seconds; July 17, 1880, at New York. 

700 yards — 1 minute 31 seconds; September 16, 1882, at Brook- 
lyn, N. Y. 

800 yards— 1 minute 44 2-5 seconds; September 16, 1882, at 
Brooklyn, N. Y. 

842 yards — 1 minute 48 3-5 seconds, on grass, July 6, 1885, at 
London, Eng, 

880 yards — 1 minute 55 2-5 seconds; July 7, 1884, at Birming- 
ham, Eng.; August 3, 1885, at Blackley, Eng.; October 3, 
1885, at New York. 
1000 yards— 2 minutes 13 seconds; October 8, 1881, at Polo 

Grounds, New York. 
1320 yards — 3 minutes 13 seconds; November 30, 1882, at Polo 

Grounds, New York. 
1 mile — 4 minutes 27 3-5 seconds; November 11, 1882, at Polo 
Grounds, New York. 

440 yards, 2 foot 6 inch hurdles — 1 minute 1 5-8 second; No- 
vember 1, 1880, at New York. 

293 yards, 2 foot 6 inch hurdles— 27 7-8 seconds ; May 20, 1882, 
at Staten Island, N. Y. 

In the first edition of "How to Sprint" reference was made to 
Wendell Baker, the noted Harvard runner of Lon Myers' period. 
Mr. Baker was Intercollegiate A, A. A. A. champion in the 220 yards 
run in 1884 (22 2-5s.). 1885 (23 3-5s.) and 1886 (22 4-5s.) and 
quarter-mile champion in 1885 (54 2-5s.). In a handicap run at 
Beacon Park (Boston) on June 14. 1886, he did the 220 in 22 flat 
and on July 1, 1886, under the auspices of the Harvard Athletic 
Association, made a world's record for the quarter of 47 3-4s. 
Trainer Lathrop of Harvard was the authority for a statement that 
had not Baker lost one of his running shoes 180 yards from the tape 
he might have done well under 47 seconds, as he had bettered that 
mark in training with professional runners on the same track. The 



Spalding's Athletic Library 

record held good until Maxey Long's 47 seconds for the quarter, 
made at the old Guttenberg (NJ.) race track on October 4, 1900. 

Concerning Lon Myers, Mr. Hugh H. Baxter of the New York 
Athletic Club (national pole vault champion in 1883-84-85-86; see 
Mr. Baxter's article on the early days of pole vaulting in the book 
on "Pole Vaulting" of the Spalding Athletic Library series) contri- 
butes the following : 

"A club in New Jersey giving a meet advertised a quarter-mile 
handicap run — all men with a record of 50 seconds or better to be 
penalized 40 yards behind scratch. As Myers was the only man 
with a record of 50 seconds or better, this was done to keep him out 
of the race. It made Myers very angry and he sent in his entry, 
started from forty yards behind scratch, and won ! This would seem 
almost incredible, but, as a matter of fact, the best of the quarter- 
milers around New York at that time would have hard work to beat 
53 seconds. 

"At the old Polo Grounds, 110th Street, New York, Myers ran 
four quarter miles in four consecutive quarter hours. He made 
what was considered phenomenally fast time. He was a very badly 
used up man after the last quarter, as he did not have time to 
'breathe out' between the races." 

Lon Myers died in New York February 15, 1899, from a relapse 
following an attack of pneumonia, within a day of his forty-first 
birthday. 



Spalding's Athletic Library 

THE TWO GREATEST FIGURES IN 
AMERICAN AMATEUR ATHLETICS 

Two names are indissolubly associated with the organization of 
amateur athletics in America — William B. Curtis and James E. 
Sullivan. As a matter of record a short biography of each is ap- 
pended. That of Mr. Curtis was contributed by Mortimer Bishop 
of New York, noted official and timer at athletic meets, who was a 
friend and disciple of 'Tather Bill," as he was afifectionately known 
in the athletic world. 

WILLIAM B. CURTIS. 

William B. Curtis was born in Salisbury, Vermont, on January 
17, 1837. His father was a local clergyman. William, after some 
education in a local school, was sent to college at Madison, Indiana, 
traveling there mostly by stage and canal boat. He frequently 
stated that when about seventeen or eighteen years of age, while 
living in Chicago, his life was despaired of. being threatened with 
tuberculosis. Determining to live, he acquired a boathouse on the 
Calumet River, where he spent most of his leisure time rowing and 
canoeing, and kept in the open as much as possible. His ability as 
as an oarsman and gymnast was well known. He became very pro- 
ficient in rowing and was a leading amateur oarsman. He was al«o 
a gymnast beyond the ordinary, doing not only groundwork on the 
bars, but became skillful on the rings and trapeze, most unusual at 
the time for amateurs. 

Young Curtis conceived a great desire to enter West Point. His 
father applied for the appointment, but nothing ever come of it. In 
the opinion of many qualified to know, a great leader of men was 
lost to the military service. When the Civil War broke out, Curtis 
secured a commission as a stafif officer and was located mainly in 
the Middle West. French and mathematics were hobbies with him. 
and in his spare moments during the war he edited a well known 
book on higher mathematics. 

After the war he returned to Chicago and eventually became the 
assistant secretary of a fire insurance company. This company was 
wiped out by the great Chicago fire of 1871. He kept up his rowing 
and gymnastic work and frequently visited New York, at times just 
to attend a performance of some opera of which he was very fond. 

Mr. Curtis subsequently went to New York and shortly after 
,oined the staff of the "Spirit of the Times" of which he subse- 
quently became managing editor. 



Spalding's Athletic Library 

His activities in athletics were marked. He helped to form the 
New York Athletic Club, being one of three men — Harry Buer- 
meyer and John C. Babcock — who were its founders. 

On locating in New York he had a parlor floor in a dwelling on 
the East side of Sixth Avenue between Thirteenth and Fourteenth 
Streets, where a number of young men interested in athletics met 
nightly, and where he did considerable gymnastic work. His great 
harness lift, still a record (3,239 pounds, December 20, 1868) was 
made here. He practised a long time for the event and when per- 
formed, all the weights in the place were added to the pile and had 
any more dumbbells been about the room the record would have 
been increased by some pounds. 

He imported and wore the first running shoes used in this country, 
and loaned them to others when not in use by him He also rode a 
high wheel. 

He could do almost anything in athletics except box. and he left 
this specialty to his intimate friend Harry Buermeyer. He was 
very fond of walking. In the early days he went out with a lot of 
New York Athletic Club men on Sunday hikes. Later, the party 
becoming small, the writer with several others joined him in these 
tramps, from which was organized the famous "Fresh Air Club," 
a band of pedestrians who, negotiated the mountains and valley.s 
within a hundred miles of New York, and during the winter season 
skated on the Hudson River and ponds and lakes in the Metropolitan 
area. 

He never smoked nor drank alcoholic beverages or tea or coffee. 
During the Civil War his companons urged him to drink or use 
tobacco if he wanted to escape disease, but he refused to indulge and 
survived. He was a great water drinker ; he called himself a "water 
drunkard," frequently drinking a good sized pitcherful at a meal. 
When he became fifty years of age he tried various drinks to see if 
he really would like them, but one of each was sufficient. 

He was one of the founders of the National Association of 
Amateur Athletes of America and later was instrumental in forming 
the Amateur Athletic Union, of which latter body he was a govern- 
ing spirit until his death. 

It was Mr. Curtis' custom when a holiday and Saturday and 
Sunday came together to take more extended walks. The White 
Mountains was one of his favorite climbs and it was on such an ex- 
pedition, in a terrific snowstorm on Mount Washington, July 2, 1900. 
that Mr. Curtis lost his life. A marker has been placed on the spot 
where his body was found, within a short distance of a shelter hut. 
A companion, Allan Ormsbee, a young man of Brooklyn, also lost 
his life with Mr. Curtis. 



Spalding's Athletic Library 

JAMES E. SULLIVAN. 

James E. Sullivan was born in New York City and educated in 
the public schools. He entered the publishing house of Frank 
Leslie in 1878, and after the death of Mr. Leslie continued with Mrs. 
Leslie, being connected with the business office and editorial depart- 
ments. In the early '80s he conducted an athletic department in 
Frank Leslie's "Boys and Girls Weekly," which was the first athletic 
•department ever instituted in a home weekly newspaper, and also 
contributed articles on athletics to the New York Sun. In 1889 Mr. 
Sullivan resigned from Mrs. Frank Leslie's publishing house to 
become business manager and editor of the New York "Sporting 
Times," and two years later purchased the paper. In 1892 Mr. 
Sullivan founded the American Sports Publishing Company and 
was its president continuously until his death in 1914. The pressure 
•of the publishing business eventually compelled Mr. Sullivan to dis- 
continue the "Sporting Times," but he found time to edit and write 
a number of handbooks on athletic subjects. 

Mr. Sullivan started his athletic career in 1887, joining the 
Pastime Athletic Club in 1878. He continued his athletic carreer 
up to 1884, during which period he won the all-round championship 
of the Pastime Athletic Club in 1880 and 1881, including a 25-mile 
walk, 3-hour run, 1-hour run, running, walking and jumping, and 
finished second in the Canadian half-mile championship in 1884. In 
1885 Mr. Sullivan Avas elected President of the Pastime Athletic 
Club and was its delegate to the National Association of Amateur 
Athletes of America for several years and vice-president of the 
organization in 1886 and 1887. He was one of the organizers of 
the Amateur Athletic Union of the United States and was active as 
a member of the board of governors from its organization until his 
death. In 1889 Mr. Sullivan was elected secretary of the Amateur 
Athletic Union and held the office continuously, with the exception 
of the period 1906-1909, in which years he served as president. He 
was president of the Metropolitan Association of the Amateur 
Athletic Union for nearly a quarter of a century and had officiated 
in some capacity in connection with American amateur championship 
track and field games during the same period, having also had the 
distinction of having attended every A.A.U. championship meeting 
in America since 1887 and officiated at the Intercollegiate A. A. A. A. 
track and field annual championships as judge or referee, for 
twenty years. 

The extent of Mr. Sullivan's activities was not confined, however, 
to merely being a perfunctory official at games or in an executive 



Spalding's Athletic Library 

capacity. He had a genius for organization and almost a proplietic 
vision of the needs of recreation for the thousands of school children 
in our large cities, and to his tireless efforts in their behalf is un- 
doubtedly due the magnitude and success of the playground move- 
ment and organized recreation in the public schools. It was Mr. 
Sullivan who suggested to the late Dr. Luther H. Gulick the forma- 
tion of the Public Schools Athletic League of New York and he 
was a member of the executive committee and chairman of its games 
committee. He was one of the organizers of the Outdoor Recreation 
League of New York and its second president. With Commissioner 
Charles B. Stover and others, he opened the first public playground 
and gymnasium in New York City in 1898, and at the time of his 
death was president of the Public Recreation Commission. 

In civic matters Mr. Sullivan held a number of honorary positions, 
being appointed a member of the Board of Education by Mayor 
McClellan in 1908 and reappointed by Mayor Gaynor in 1912, for 
a full term of five years. Mayor Gaynor also appointed Mr. Sullivan 
a president of the Public Recreation Commission as a member of 
the special committee to receive President Roosevelt upon his return 
from Africa in 1909, as a member of a special committee to investi- 
gate the Board of City Record, and also as chairman each year of 
the games committee of the Safe and Sane Fourth of July celebra- 
tions inaugurated by the mayor in 1910. 

Mr. Sullivan's remarkable capacity for organization and direction 
of large competitions caused him to be invariably selected by the 
authorities of the several large expositions held in the United States 
at various times to direct the athletic activities of such affairs. In 
such a capacity he served as assistant American director to the 
Olympic Games of 1900 at Paris ; director of the Pan-American 
Exposition (Buffalo, N.Y.) athletic department in 1901; chief of 
the department of physical culture at the Louisiana Purchase Ex- 
position, St. Louis, 1904; honorary director of athletics at the 
Jamestown (Virginia) Exposition. 1907; director of athletics at the 
Panama-Pacific International Exposition, San Francisco, 1915, the 
full details of the latter being carried out on the plans decided upon 
by Mr. Sullivan before his death. 

Mr. Sullivan's fame in athletics was international and his appoint- 
ments to the various Olympic Games as American director were 
universally recognized as being most fitting and representative. He 
was appointed by President Roosevelt Commissioner to the special 
Olympic competitions held under the auspices of the Greek govern- 
ment at Athens in 1906 and decorated by King George I of Greece 
with the Golden Cross of the Knights of the Royal Order of the 



Spalding's Athletic Library 

Saviour for his services in connection with the games. In 1908 he 
was again appointed by President Roosevelt as Special Commis- 
sioner to the Ob^mpic Games at London and in 1912 appointed to 
the same position by President Taft to the Olympic Games at 
Stockholm, Sweden, receiving a decoration in 1913 from King 
Gustave of Sweden of Knight of the Royal Order of Wasa and from 
the Imperial German Olympic Commission the German Olympic 
decoration of the Golden Eagle, the highest athletic decoration at 
that time in Germany. In recognition of his services as director of 
the Olympic Games at the St. Louis Exposition in 1904, the Inter- 
national Olympic Committee presented an Olympic medal to Mr. 
Sullivan, President McKinley being the only other American thus 
honored. 

Mr. Sullivan was secretary of the American Olympic Committee 
of 1906, 1908, 1912, and for the Olympic Games of 1916 that had 
been scheduled for Berlin, but which were never held there, of 
course. At the International Amateur Athletic Federation Con- 
gress, at Berlin in 1913, Mr. Sullivan was elected to the council and 
made chairman of the rules committee of the world, which adopted 
a governing code of rules and specifications for implements for 
Olympic competition and international contests at meetings held at 
Lyons, France, and Paris in 1914, in which Mr. Sullivan took an 
active part. 

The death of Mr. Sullivan which took place in New York on 
September 16, 1914, after a few days' illness, occasioned the most 
profound regret wherever athletics were known, messages of con- 
dolence coming from every part of the world. At his funeral a 
special guard of honor, consisting of champion athletes of the Public 
Schools Athletic League, led by General George W. Wingate, presi- 
dent of the league, preceded the hearse, while thousands of school 
children stood at "attention" along the route of the procession from 
his residence to the church where the services were held. 

Had Mr. Sullivan lived until America entered the World War, 
with his organization ability and experience in recreation he un- 
doubtedly would have risen to great heights. Backed by the Army 
and Navy, with which both bodies of the service he always co- 
operated, Mr. Sullivan would have stimulated athletic sport of every 
description to an extent that would have made even its present 
remarkable growth seem insignificant. 



Spalding's Athletic Library 221 



IMPORTANCE OF PROPER FOOTWEAR 

The matter of well made 
running shoes is a most im- 
portant factor in sprint com- 
petition. The sprinter owes 
\ it to himself and the coach 
^ ' owes it to his charges to 
see that they are correctly 
equipped. All the routine of 
training will have been in 
vain if the competitor fails 
by reason of foot trouble 
due to ill fitting, poorly 
made shoes. Quality of 
leather, sewing, shape, and. 

Painted from life in Spalding's athletic shoe factory abOVe all, COrreCt Olacin? Of 
by Leslie Thrasher, the noted artist of r o 

•Liberty -magazine covers, SpikeS, eUtCr iutO the COm- 

bination of perfection that champions demand. Novices, 
especially, should start right. Contrary to the adage, 
*The beginner should start at the bottom," the opposite 
is the case in athletic sport — "The beginner should start 
at the top." The satisfaction of knowing that he has the 
best is a big incentive to any runner. Undoubtedly many 
an embryo champion has been lost to the world of sport 
because he was ill advised in his selection of shoes and 
the false idea of "good enough for a beginner" served to 
handicap him unknowingly from the start and eventually 
quenched all his hopes of ever winning. 




SEWING IN THE SPIKES 



Spalding's Athletic Library 223 

For the sprinter the shoes should be extra light in 
weight, with the spikes as long as the stride will permit. 
The proper shoes for the quarter and up to two miles are 
a trifle heavier in the bottom, with a little shorter spike 
than for sprinting. There are exceptions in the case of a 
lightweight runner, when the use of a sprinting shoe may 
be preferable. 

The cross-country shoe should be equipped with a 
rubber heel — preferably sponge rubber — so that when the 
heel is let down at the conclusion of the foot action no 
jarring sensation will be experienced. Shock deadens the 
muscles to a marked degree. 

No one rule can be applied to everyone, but there is 
one thing certain : as much attention should be given to 
the running shoe, if the runner expects to excel, as the 
shoes worn by a trotting horse, for instance, which are 
hand-made and fit his gait and hoof to perfection. 

Every runner should have two pairs of shoes — and three 
is not too many — if he expects to compete in more than 
one event. As we all know, a change of footwear gives 
great relief to the feet, while in the event of having been 
wet, a dry pair will be of great assistance. 

In the advertising pages will be found a very complete 
listing of Spalding shoes adapted for track and field 
competition. These shoes are Spalding made exclusively 
and represent the accumulated experience of many years 
of outfitting world's record holders, Olympic, national and 
collegiate champions and leading contestants with the best 
and most serviceable footwear for their respective special- 
ties. American Olympic teams are invariably outfitted by 
A. G. Spalding & Bros. 



Keeping The Athlete Fit 

By 
CHARLES PELTON HUTCHINS, M.D. 

Williams College — Columbia University 

Major Medical Corps, U.S. Army 

Director of Physiotherapy General Hospital No. 28 

Fort Sheridan, Illinois 

Coach Track Teams University of Wisconsin, Syracuse 

and Indiana Universities and Dickinson College 



INSTRUCTIVE INFORMATION ON GENERAL 
POINTS OF PRECAUTION IN THE PHYSICAL 
TREATMENT OF THE ATHLETE IN TRAINING 



INCLUDING 

FIRST AID treatment 

For Various Injuries That May Arise in the Course 
of Track and Field Competition 

TOGETHER WITH 

Answers to Practical Training Questions 
by Dr. Hutchins 



Spalding's Athletic Library 



227 



KEEPING THE ATHLETE FIT 

By Charles Pelton Hutchins, M.D. 

[Dr. Hutchins, the writer of this chapter, is an authority on athletic training 
and condition, from experience as surgeon to athletic teams as well as that of a 
coach. Following his undergraduate work in Williams College and Columbia 
University, at which he was captain of the base ball team, auu the Long Island 
College Hospital, he coached the track teams of Dickinson College, Syracuse 
University, University of Wisconsin and Indiana University. Dr. Hutchins 
served as a Major in the medical corps of the army and, after the armistice, 
was appointed Director of Physiotherapy at General Hospital No. 28, Fort 
Sheridan, Illinois. Dr. Hutchins had remarkable success in reclaiming disabled 
soldiers. He is the author of a pamphlet, "Spike Soreness in Runners," pub- 
lished by American Physical Education Review, and is the founder of Sigma 
Delta Psi, the athletic honor society. Dr. Hutchins is a resident of Syracuse, 
N. Y., where he is Medical Advisor of the Aetna Life Insurance Company, of 

Hartford. Publishers.] Copyright. 192S, by American Sports Publishing Company. 

All human activity is poten- 
tial for accidental injury. Ath- 
letic participation, as exercise 
or competition, is no more ex- 
empt than industry or travel. 
It is prudent, therefore, in one, 
as in the other, to prepare and 
exercise reasonable precautions 
against the results of exposure 
and accident, until reference 
may be made to the physician. 
For first aid is no substitute 
, ^ for medical guidance ; it merely 

Charles Pelton Hutchins, M.D. 

renders conditions more favor- 
able for the physician's achievement. From many years of 
experience in the supervision of student health and activi- 
ties the writer has found the emergency suggestions here 
outlined to aid the subsequent ministrations of the physician. 




228 Spalding's Athletic Library 

Warm up slowly before all athletic work. 
Avoidance of injury. 

Track and field competition does not require the para- 
phernalia incident to other sports for the protection of the 
face, hands and bony prominences. Previously weakened 
joints, such as the wrist, knee and ankle, are best sup- 
ported by the wrist-strap and the woven elastic section of 
stocking. Prevention of injury, by learning how to fall 
and throw and when to relax, helps to eliminate chance. 

Time is well spent in the early season to instruct athletes 
in the technique of "finish" as practised by gymnasts to 
avoid spills and bad position in landing in the pits. With- 
out muscular support ligaments are unable to hold joints. 
Vaulters and jumpers especially must keep muscles in 
control until they have landed. 

Staleness (nervous overwork). 

"Condition" is mental and physical fitness for the event. 
Attitude toward the work, enthusiasm through the "grind," 
triumph over mistakes, improvement in trial performances, 
full recuperation between daily workouts conserve nervous 
energy and indicate increasing ntness for the approaching 
contest. Danger signals of overtraining are loss of sleep, 
fretfulness, lassitude, overanxiety, indifference, lack of 
concentration. 

Training Emergency Bag should contain: 

Nurses' pocket case, dressing scissors (flat point), packets 
Handifold gauze (sterilized, sealed), adhesive plaster (1 
inch and 1 1-2 inch spools), safety pins, roller bandages, 
gauze (1 inch and 2 inch), absorbent cotton, unbleached 



Spalding 5 Athletic Library 229 

muslin (1 yard square), paper drinking cups, sponge (for 
washing faces and spattering cold water), tincture iodine, 
3 per cent (3 ounce vial), wooden toothpicks, aromatic 
spirits of ammonia, crown smelling salts, corn and bunion 
plasters. 

Additional supplies useful in quarters: 

Hot water bag, ice bag. talcum powder and cocoa butter 
(for rubbing), Germicidal soap (Parke, Davis & Co.). 
Spalding's **Mike Murphy Liniment," and a rubdown 
solution meet every requirement for stimulating massage. 

Massage and rubbing. 

1. Preliminary to workout. To loosen up muscles, their 
sheaths and interlying tissues carrying the blood vessels, 
massage, to slightly increase local temperature, should con- 
sist in a moderate stroking of the surface and a rolling 
between the open hands of the muscles treated. Start from 
the extremities and proceed toward the body. 

2. Following vigorous exercise. Massage removes 
waste products left by athletic effort. It relieves fatigue by 
removing waste products and guards against muscle stiff- 
ness. Now massage must stretch the muscles that have 
been exercised, by slow, deep squeezing and stroking com- 
bined, as in rolling putty to soften it. 

3. For treatment of injured parts. Treatment manipu- 
lation depends on the effect to be secured. Manipulation 
of injured tissues should not be undertaken by inexperi- 
enced operators. Light stroking with tips of fingers is 
sedative and relaxing ; grasping, kneading and deep strok- 
ing is stimulating. 



230 Spalding's Athletic Library 

General points in rubbing: 

1. Athlete completely relaxed. 

2. Avoid tickling; it contracts muscles. 

3. Finger points and knuckles should not be felt. 

4. The heavier the muscle masses, the deeper the 

pressure. 

5. Always work toward body. 

6. Begin gently and end gradually. 

7. Make manipulations elastic. 

8. Do not pull skin in opposite directions. 

9. Use unirritating "rubs" to avoid friction. 
10. Never slap. 

Author's Note — 

Physiotherapy — Treatment by the application of physical 
measures is destined to play the eminent role in assuaging the 
results of injury and in hastening the return of athletes to 
competition. The principles and technique developed from ex- 
perience with war injuries, is broadening and disseminating in 
service to industrial workers. As this edition goes to press its 
potency to surmount athletic disability is being presented to 
the medical profession. 



FIRST AID TREATMENT 

The directions given in this article are for first 
aid treatment, zvhere services of a doctor cannot 
be immediately obtained. In case of injury or 
accident, no matter how apparently trivial, no 
time should be lost in obtaining the services of a 
competent physician. 

Sprains. 

Put sprained joint at rest immediately with snug roller 
bandage to restrain swelling. Follow with cold packs 
with the part elevated (removing the bandage). When 
tendency to swell has passed, heat, and slow, firm massage. 



Spalding's Athletic Library 231 

followed by strapping with adhesive plaster prevents 
recurrence, permits moderate use, which hastens repair. 

Heat — moist or dry. Heat is heat, by whatever method. 
Moist heat is used locally for a brief period. A bath 
towel dipped in hot water, wrung out ivith the hands, en- 
closes the injured part while another is being prepared. 
Continue the process for ten or fifteen minutes. Do not 
press it down. 

Dry heat is for prolonged action, as by the hot air or 
electric light apparatus or hot water bag. A hot water 
bag should have a flannel cover, if possible, or a piece of 
flannel between bag and skin, to avoid burning. 

Cold is applied to prevent swelling, thereby relieving 
pain ; to relieve inflammation ; to arrest bleeding by con- 
traction of blood vessels; also as a stimulant when 
splashed, on face or abdomen. Cloths wrung out in cold 
water or an ice bag, are the methods most frequently em- 
ployed. An ice bag is more comfortable if a thin layer 
of flannel is placed between the bag and the part of the 
body to which it is applied. 

Bruises. 

If injury is severe, place patient at rest and elevate 
injured part until doctor's services are secured. Cover 
injury with several layers of gauze or cotton wet 
well with cold water; then bandage tightly. When avail- 
able, use ice bag. Roller bandages must not encircle fleshy 
part of muscles while athletes are working. Heat is to re- 
place cold application the day following. 

Should there be no roller bandages convenient, cut a 
piece of muslin or cheesecloth into lengths of at least two 



232 Spalding's Athletic Library 

yards and from one to two inches wide, and roll tightly 
for easier manipulation when applying to injury. Begin 
by applying free end to the part to be bandaged and wind 
smoothly and uniformly, but not so tightly as to interfere 
with circulation. The simplest form of bandage is the 
"spiral," wound same as a puttee is wound around the leg. 

Wounds that bleed — abrasions, cuts, punctures. 

Cut clothing clear from wounds. Apply 3 per cent 
alcoholic iodine into wound freely to the full depth of the 
wound with cotton twisted around toothpick ; then apply 
dry, sterile gauze (Handifold packets) to wound, and 
bandage it. Do not otherwise cleanse wound. A clean 
wound will heal under its own powers. Wounds that show 
inflammation must be sent to the surgeon. Prevention of 
infection by prompt and efficient first aid is, however, the 
rational treatment. 

Severe bleeding. 

Place patient at rest and elevate injured part. Apply 
sterile gauze pad large enough to allow pressure upon, 
above and below wound. Bandage tightly. 

If severe bleeding continues, apply tourniquet to upper 
arm or upper leg, betzveen wound and heart and secure 
doctor's services at once. Use tourniquet with caution and 
only after other means have failed to stop bleeding. 
Tourniquet must not remain more than an hour. 

While the definition of "tourniquet" is "a surgical in- 
strument for compressing an artery and arresting a hemor- 
rhage," the need for a substitute when "first aid" is re- 



Spalding's Athletic Library 233 

quired necessitates the use of the most available article 
that can be pressed into immediate service, such as a band- 
age, handkerchief, towel, stocking — whatever can be most 
quickly obtained — that can be wound around the limb and 
knotted. A smooth object, such as a stone, roller band- 
age, or even the knot itself, should be placed over the 
artery, which runs up the inner side of the upper arm and 
tipper leg. 

Nose bleeding. 

Maintain patient in upright position with arms elevated. 
Have him breathe gently through the mouth and not blow 
nose. If bleeding continues freely, press finger firmly on 
patient's upper lip close to nose or have him snuflf diluted 
white wine vinegar into nose. 

Brush burns. 

"Brush burns" always contain foreign particles, as cin- 
ders, dirt. These must be carefully removed under aseptic 
precautions and surface treated as any open wound. 
When healing, an ointment is the most comfortable dress- 
ing. Do not poultice. 

Dislocations. 

In case of dislocation of any finger except second joint 
of thumb, grasp finger firmly and pull it gently to replace 
joint, then place finger in splint, and bandage it, or strap 
each of the bones entering into the joint with adhesive to 
the corresponding bone of the next finger ; with such sup- 
port use is better than disuse. In all other cases place 
dislocated part at rest and promptly secure doctor's 
services. 



234 Spalding's Athletic Library 

Fractures. 

Make patient comfortable and secure doctor's services 
at once. Avoid unnecessary handling to prevent sharp 
edges of broken bones tearing artery. If patient must he 
moved place broken limb in as comfortable position as pos- 
sible and secure it by splint. Pieces of cross sticks make 
serviceable supports and are always within reach. 

In case of severe bleeding apply sterile gauze and follow 
directions under "Severe bleeding." 

Blisters. 

Protect from pressure by bunion plasters encircling the 
blister, held more firmly in place by a strip of adhesive 
plaster. If blister breaks, paint raw surface with iodine 
3 per cent and when that dries apply boracic acid powder 
or scarlet red ointment in the hole of the bunion plaster 
to keep out perspiration as well as infection. 

Tender and perspiring feet. 

Athletes should give more attention to the cleanliness 
of the feet than to any other part of the body, particularly 
between the toes. If they perspire or blister easily, they 
should be bathed every night before retiring with a solu- 
tion of baking soda, two teaspoonfuls to warm water, one 
quart, and should be dried with a soft towel by patting 
rather than by rubbing. 

Ingrown toenail. 

A surgical condition tending to become chronic unless 
properly treated by surgeon. The only lay treatment per- 



Spalding's Athletic Library 235 

missible is tincture of iodine 3 per cent deep into the open 
sore. 

Stone bruise. 

This is a bruise of tissues underlying the skin, largely 
the membrane covering the bone. It should be treated at 
first by cold applications, followed after twenty-four hours 
by heat, and must be protected from pressure for some 
time in order to recover. Pressure may be prevented by 
circular dressings such as a bunion plaster covered by an 
adhesive strip. 

Corns and calluses. 

Neglect of these throws the athlete out of line by favor- 
ing the foot and interferes with his performance. Paint 
with 10 per cent salicylic acid in flexible collodion ; remove 
next night, soak foot in hot water and scrape dead skin 
away with blade of scissors. Repeat daily until good skin 
is reached. 

Muscle and tendon injuries. 

Skilled examination is imperative, for on extent of dam- 
age depends the treatment. Put at rest at once. If no 
tear or blood clot occurs, treat as contusion. 

Muscle cramp is a spasm. Steadily, and with as much 
force as is necessary, stretch the muscle by bending part 
on which it acts ; then grasp and squeeze the "belly'* of the 
muscle. 

"Pulled tendon" is an injury to muscle proper. "Slipped 
tendon" and inflammation of sheaths result from over- 
strain, especially at wrist and ankle. Rest and support 



236 Spalding s Athletic Library 

after inflammation subsides is followed by heat and gentle 
massage. Recovery is very slow; weakness persisting. 

Wrench of knee. 

Serious complications are: (a) dislocated cartilage, rec- 
ognized by immediate 'iocking," if displacement exists and 
leg cannot be straightened; if full flexion of leg followed 
by extension without force, does not reduce it, await the 
doctor; (b) water on knee occurs sometimes as a sec- 
ond stage of synovitis. It calls for medical attention. In 
fact, any knee injury causing disability for an hour should 
be referred to a doctor. 

Gym itch. 

"Gym itch," a parasitic disease of the genital region 
from contamination from supporters. All athletic clothing 
should be kept clean and sterilized by steam in the laundry. 
The itch is controlled best by rubbing part thoroughly with 
good lather, rinse and, on retiring at night, paint with 
standard tincture iodine. Do not repeat within two days. 

Spike soreness. 

The cause of spike soreness, or "shin splint," is a tearing 
from the bone of the muscle that bends the toes down ; pain 
is usually felt about four inches above the ankle; at the 
inner edge of the shin. 

Prevention rests in careful training of muscles of lower 
leg before speed is allowed. Especially necessary for those 
using spikes for the first time. 

Cure: Stop all running; walking is not harmful. Coun- 
ter-irritation to point of tenderness, sufficient to lightly 



Spalding s Athletic Library 237 

blister with mustard or Spanish fly blister. Treat blister 
surgically. 

Black toenail. 

Have surgeon trim off with fine scissors, the nail when 
loosened. Dress as any open wound. Prevention consists 
in keeping nails trimmed short; in having running shoes 
laced snugly across instep to avoid crowding big toe into 
end of shoe. 

Boils. 

Do not poultice boils. Refer case to doctor for general 
treatment to avoid successive crops, which might rob the 
athlete of his entire season. 

Weakened foot. 

Gradual giving out through weakness or overstrain of 
muscles that turn the foot inward. - The only cure from 
muscle weakness is by graduated exercises, following the 
principles laid down by Gosman and Perry* in reclaiming 
the soldier's foot. 

The exercises consist in : (a) slow strong bending of the 
toes downward over the edge of a plank; (b) with the 
body weight on the outer edge of the foot flex the front 
part of the foot inward and toward the heel, giving the foot 
the appearance of a half-closed hand. 

Relaxations between contractions must be slow and com- 
plete. Gradually increase exercises each night, stopping 
short of fatigue. 



*Gosman and Perry made exhaustive studies on remedial exercises for th<* 
restoration of muscles which preserve the stability of the soldier's foot. 



238 Spalding's Athletic Library 

For overstrain, rest from running, with massage of the 
deep stroking type following hot foot baths, will restore 
muscle tone. 

Foreign bodies in eye. 

For ordinary eye irritations flood eye with 4 per cent 
boric acid solution. Remove only loose particles which can 
be brushed oflf gently with absorbent cotton twisted into a 
taper. 

Do not remove foreign bodies stuck in the eye. In that 
case, and for other eye injuries, drop castor oil freely into 
eye ; apply sterile gauze, bandage loosely and send patient 
to doctor. 

Unconsciousness from fainting. 

Send for doctor and lay patient on his abdomen and turn 
his face to one side. Loosen all tight clothing. Remove 
false teeth, gum, etc., from mouth. Apply cold to head, 
warmth to hands and feet. Give no liquids by mouth until 
patient is fully conscious. Then give teaspoon ful of aro- 
matic spirits of ammonia in hot or cold water. 

If breathing stops, kneel, straddling patient's thighs, 
facing his head, and resting your hands on his lowest ribs. 
Swing forward and gradually bring weight of your body 
upon your hands and thus upon patient's back, then imme- 
diately remove pressure by swinging backward. Repeat 
this movement about twelve times per minute without inter- 
ruption for hours if necessary, until natural breathing has 
been started and maintained. 

Shock following injury. 

In case shock is due to severe bleeding, control it first as 
directed under "Severe Bleeding" and summon a doctor. 



Spalding's Athletic Library 239 

Lay patient flat on back and keep him warm with blan- 
kets, hot-water bottles, etc., and provide plenty of fresh 
air. Let patient inhale smelling salts or aromatic spirits 
of ammonia. If fully conscious, give patient hot drink or 
teaspoon ful of aromatic spirits of ammonia in hot or cold 
water. 

Heat prostration. 

Give patient teaspoon ful of aromatic spirits of ammonia 
in hot or cold water. In case body feels warm, apply cold 
to it; if necessary, give cold bath. In case body feels cold 
and clammy, apply heat to it and immediately send for 
doctor. 

Loss o£ wind. 

Results from inability of heart to keep pace with the 
demand thrown on muscles. When it is accompanied by 
pallor, cold surface and sweating, the condition of the 
heart should be investigated. If face preserves a good 
color, the condition is simply loss of breathing balance. 
"Pain in the side," so well known to distance runners, is 
an evidence of marked fatigue. In the absence of heart 
involvement the athlete must curtail either the speed or 
length of his workout. 

To counteract a cold. 

Upon the first appearance of symptoms of a cold the ath- 
lete should be given a free cathartic, such as castor oil or 
salts, put to bed and given one pint of lemonade as hot as 
can be swallowed, after he is under the covers. He should 
remain there over night and resume the intake of food by 
simple, easily digested articles. 



240 Spalding's Athletic Library 

PRACTICAL QUESTIONS RELATING 

TO TRAINING ANSWERED BY 

DR. HUTCHINS 

Question — In case of a small deep spike or rusty nail wound 
which does not bleed freely, should foot be soaked in hot water 
and should portion of foot surrounding wound be pressed to clear 
out dirt, rust or other foreign particles? 

Anszver — The only proper treatment of a punctured wound as 
those inflicted by a spike or nail would be to introduce 3 per cent 
Tincture of Iodine to the full depth of the puncture. No wound 
of this or any other kind should be probed by anyone but a 
surgeon and the toothpick well soaked in iodine will penetrate as 
far as any spike or nail. If wound is tortuous (irregular), inject 
iodine with an eye-dropper. 

Question — How about tight adhesive taping of the foot before 
competing? How long can such a bandage be left undisturbed 
without interfering with circulation? For instance, when used in 
high jumping over long period? 

Answer — Tight adhesive strapping of the foot which makes a 
"figure eight" around the foot and ankle or, in other words, does 
not pass around the foot or ankle circularly, is of very great aid 
in cases of over-relaxed ligaments. If these are placed as I have 
indicated they may be left on during the entire afternoon of com- 
petition. However, it is absolutely unwise to place adhesive plaster 
or bandages completely around any limb to include the belly of 
muscles. This naturally would not apply to joints, but to prevent 
any interference with return circulation, any circular bandage 
around the knee or ankle should be elastic. 

Question — What would you recommend for protection of cuts 
and cracks on hands of pole vaulters and weight throwers? 

Answer — Cuts and cracks on the hands of pole vaulters, shot 
putters, hammer and discus throwers may be protected during com- 



Spalding's Athletic Library 241 

petition by flexible collodion, where cumbersome dressings would 
interfere with grip, but this should be removed immediately after- 
ward and the usual surgical indications met. 

Question — What is your opinion of water drinking during com- 
petition extending over several hours' time? What would you 
suggest as the best method of quenching thirst while competing? 

Answer — Water drinking should be avoided, even in hot weather. 
Thirst may be quenched by gargling with water repeatedly, as a 
result of which but a small amount is ever swallowed, and by 
thorough mechanical washing of the mouth. I believe that the 
use of lemons increases the parching sensation. I have never 
found any objection to the use of chewing gum in athletic compe- 
tition, as a foreign body in the mouth tends to excite the saliva 
and maintains moisture. I do not see any reason for advising 
the use of gum for athletes at any other times, because the excita- 
tion of saliva under ordinary conditions simply robs the individual 
of a secretion that should be present during the mastication of 
food. 

Question — You mention "pulled tendons" and "muscle cramo." 
How do you identify such muscle trouble? 

Answer — My reference to muscle cramp and pulled tendons 
referred to pathological conditions as result ot local injury and 
has nothing whatever to do with fatigue. Muscle weakness on 
the other hand is fatigue and the element of recovery in an athlete 
is simply a question of the time and conditions required to re- 
establish the balance in his heart action. In field event men one 
has an opportunity to work on muscle cramp and I believe that I 
have covered the proper treatment comprehensively in the para- 
graph "Muscle and Tendon Injuries." Cramped muscle can al- 
ways be recognized readily as being drawn up into a knot with 
attending pain and inability to move the part. There is an evident 
sensation of consternation on the part of the patient also. With 
a prett}' wide experience through a good many years of football 
injuries of this nature, I have never believed in the efficacy of 
circular strapping of muscle bellies. Before the over-irritability 



242 Spalding's Athletic Library 

of the muscle has been recovered from, there is always a predis- 
position to recurrence, and rest with the treatment noted under the 
heading mentioned forms the best redemption. 

Question — Should an extremely tired runner, with a tendency to 
collapse and fall, be allowed to rest, or should he be kept moving 
with the support of companions? What is the best remedy to 
settle the stomach? 

Answer — Fatigue, as manifest by tendency on the part of the 
runner to fall or to vomit, can be overcome only by recuperation. 
It is a fallacy to walk this man around. He should be placed in 
a comfortable position, stretched out on his back with the head 
low, and away from noise. He should never be given liquid and 
the only application that may be used with such cases is the ap- 
plication of heat to the pit of the stomach — hot towels or hot 
water bags. In fatigue sensation is blunted. Extra care, there- 
fore, should be taken to avoid blistering the skin from continuous, 
confined heat. Until the heart has opportunity to recover its equili- 
brium there will be no recuperation from the fatigue. 

Question — What would you advise for a nervous headache the 
day of a meet? 

Answer — Nervous headache under approaching competition is a 
difficult problem, since it is a purely functional disturbance due 
to over-anxiety. Under such circumstances I believe that the ath- 
lete should not be left to himself, but should be in the company of 
such men as do not suffer from "buck fever." No treatment other 
than this follows, except that the athlete in this condition should 
have no nourishment before the competition that calls for any 
digestive effort, as the same conditions that produce a nervous 
headache will interrupt digestion. 

Question — Do you prefer cocoa butter for protection against 
cold, prior to training or competition? How about olive oil or 
other oily preparations? 

Answer — Any oily substance protects the skin from exposure 
to the elements. Any of the oils are messy and, being liquid, run 
off the body when heated to body temperature. Cocoa butter, on 



Spalding's Athletic Library 243 

the other hand, will remain in place and is the preparation of 
choice, I think, for the exposed parts of the athlete, particularly 
in cross-country running during the fall season. 

Question — Will the soap treatment recommended protect an ath- 
lete from boils, body itch, and other parasitic skin troubles con- 
tracted by contact with wrestling (landing) mats, rubbing tables, etc.? 

Answer — The treatment recommended for gym itch would be 
valuable for any ring worm. It should not be used for boils. Any 
athlete with a skin irritation should be forbidden the rubbing list^ 
because of the danger of conveying the trouble through the hands 
of the rubber to other members of the team. No athlete should 
use the towel of another until the towel has been subjected to live 
steam. If any athlete with skin irritation is forbidden the rubbing 
table, there will be little likelihood of contaminating the table. 
Any communicable disease appearing in a track team should call 
for a separation of the infected athlete from the rest of the team. 

Question — Should mustard plasters or similar irritating devices 
be employed for strained muscles? Or plasters for the back or 
kidneys ? 

Answer — Mustard plasters should never be used for counter- 
irritation in the early stage of any injury; that is, until after the 
acute symptoms have subsided and it is advisable to create a pro- 
found congestion of the part. With the exception of the condition 
known as "shin splint," I would urge that no counter-irritation, 
should go to the point of developing a blister. I note that you 
refer to plasters for the kidneys. This is a common misconception 
that lameness in the back is referable to the kidneys — it never is. 

Question — Do you recommend high or low street shoes for 
athletes with weak ankles? How about bad arches? 

Ansiver — High cut shoes, as leather or elastic anklets, support, 
but do not cure, weak ankles. Remedy lies in strengthening the 
muscles of the calf of the leg to support the fragile ligaments. 
No athlete should wear high heels any more than any woman 
should. The tendency to throw the weight on the toes from using 



244 Spalding's Athletic Library 

the foot at any but a correct angle to the lower leg is contrary to 
every anatomical consideration. In regard to the inquiry concern- 
ing bad arches see paragraph on "Weakened Foot." A lowered 
arch is simply the result of a weakened foot and is never primary. 

Question — Is dry heat preferable to moist in the case of a slight 
sprain ? 

Answer — The differentiation between dry heat and moist heat 
for the purpose of general guidance is difficult. Heat is heat in 
its effect upon the body. These are both convective heats, as 
ordinarily obtainable, and they have no penetrating effect beyond 
the depth of the skin itself and the loose tissues underlying. In 
general I would say that dry heat is preferable to moist, when 
there is an accumulation of liquid in the tissues, following swelling, 
bruises and the like. The use of contrast baths (alternating hot 
and cold) is a stimulation measure used to shock the nerves, sup- 
plying the blood vessels of the part. 

Question — For blisters caused by chafing of side or rear of shoe 
against foot would you approve of the use of adhesive tape to 
avoid pressure? Do you recommend bunion plasters for all types 
of blisters? 

Answer — I do not approve of allowing adhesive tape to touch 
the open surface of a broken blister. If tape is placed next to an 
unbroken blister, the top will be lifted off on the removal of the 
plaster. My preference for circular bunion or corn plasters (depend- 
ing on the size of the blister) is that they do not make pressure 
upon the blister itself but upon the surrounding tissues, and the 
adhesive plaster does not touch the injured surface but does aid 
in holding the bunion plaster in place. 

Question — Does too much massage prior to competition weaken 
an athlete? 

Answer — Massage prior to competition should be very brief and 
light in quality, simply to pick up and stimulate the muscles. It 
should never consume more than five minutes for the legs and 
perhaps ten minutes for jumpers, vaulters and weight throwers. 



Spalding's Athletic Library 245 

The relaxing massage after the competition should be slow, deep, 
sedative and deliberate, in order to encourage relaxation and to 
squeeze out from the muscles the fatigue products generated by 
the work. 

Question — In enumerating the contents of "Training Emergency 
Bag," tincture of iodine is listed. How about hydrogen peroxide 
and bichloride of mercury? 

Answer — Hydrogen peroxide is not used by surgeons to any 
extent. It is perfectly safe in anybody's hands, in fact, it might 
be called fool-proof. It is not an efficient germicide. I do not 
believe that bichloride of mercury should be used by laymen. How- 
ever, the Germicidal soap, mentioned under "additional supplies use- 
ful in quarters," is a perfectly safe preparation in anybody's hands 
and has as high a germicidal value as the bichloride. The hands of 
attendants must be as scrupulously clean as instruments or dress- 
ings, if the danger of wound or abrasion contamination is to be 
avoided. 



Spalding Pole Vaulting Shoes 



Since its introduction, the value of the 
Spalding "Olympic Championship'' 
Pole Vaulting Shoe No. 14- V — high 
cut — has been repeatedly demonstrated. 
It gives stability to the take-off foot 
without adding extra weight. Like all 
other Spalding shoes, the leather is of 
the finest and the fit unequaled. 
Made to order only and, if desired, sup- 
plied one high and one low cut to the pair. 

As a matter of fact, the use of the Spalding 
No. i4'V shoe need not be confined to pole 
vaulting, as any high jumper, broad jumper or 
hurdler who requires additional ankle support 
will find that the high cut feature will give the 
necessary security and confidence. 



See list of Spalding Athletic Good* Stores on inside front cover of this bo*ik. 




Spalding 

Olympic Championship 

Sprint Shoe 



No. 2-0 



The Shoe of Champions 



[ 



WORLD'S 
OLYMPIC 
NATIONAL 
COLLEGIATE 



The finest competitive sprint shoe made. 

Extremely light and glove-fitting. Made exclusively by 

A. G. Spalding & Bros, in their own factory. 

For complete list of Sf aiding Track and Field Shoes 

and Equipment y see Spalding Catalog. Mailed free. 

•> <' 

Spalding 
''Olympic Championship "Jumping Shoes 

In jumping events accurate foot placement is the im- 
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of speed with the essentials of fit and stability. 
Spalding "Olympic Championship" Jumping Shoes 
stand up under the pounding impact of the take-off 
and enable the athlete to successfully utilize every 
ounce of momentum. 



This shoe may be called a general 
utility shoe, because it is stout 
enough to be used in the all- 
round competition and yet light 
enough in weight to be em- 
ployed advantageously in the 
hurdlers or even in the sprints. 




See list of Spalding Athletic Goods Stores on inside front cover of thi$ book. 



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